11 September 2013

Thursday, 12 September 2013

I know what you are all thinking, "ENOUGH BURPEES AND KB SWINGS!!!"  Ok fine.

Strength:
15 minutes to work up to a near maximal 3 rep clean
*we will bring out an assortment of weights and work with barbells. Rooks will do power cleans, vets will do squat cleans.

WOD:
"Nancy"
5 Rounds for time
- 400m Sprint
- 15 Overhead Squats

The receiving position below is where you will catch a power clean.

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