Throwback: Monday 070813

50-40-30-20-10 rep rounds of:

L Pull-ups
Double Unders
Glute Ham Sit-ups
Back Extensions

5 Mile Run

5 Mile Run

'Bear'bell Work

Work proper form for:

Squat Cleans
Power Cleans
Hang Snatch
Power Snatch
Overhead Squats

Then.. The Bear...

5 Rds of 7 UNBROKEN Reps of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
**95lbs/65lbs
Rest as needed between rounds

Rest Day

Rest Day

2 Part WOD

Shoulder Press 5x5 @ 135
Push Press 5x5 @ 155

Then complete as many rounds in 20 minutes of:
15 Sumo Deadlift High Pulls
15 GHD Sit-ups

Gipper: 8 Rds as RX'd

Murph

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Gipper: 47:30 as RX'd

5 Mile Run

5 Mile Run

Rest Days

Rest Days

Have Fun

Have fun with shoulder press, GHDs, jump rope, dumbell presses