29June2015 – Monday A. Warm-Up B. Strength – Back Squats 4X5 * Tempo Squats@70% (3sec down, 3 sec bottom, explode up) C. WOD – For Time 10 to 1 Pullups HSPU D. Extra 5×10 Hollow to Arch Roll (Hold Each Position 3 sec) 5X30 Practice Kipping...
15June2015 – Monday A. Warmup Med Ball Clean Progression Jerk Footwork B. Strength – Clean Complex 4X3 (Squat Clean, Front Squat, Jerk) * @60,65,70,75 C. WOD – 3RFT 400 M Run 3 Rope Climbs 15 Wallballs (20/14) D. Optional Extra 4X5 HSPU Negative *...