23 June 2013 – “Open Gym”

OpenGym

Strength Options:

Barbell Complex 3,3,3 – progressive loading

1 rep= 1 power clean, 1 hang power clean, 1 hang squat clean, 1 front squat, 1 split jerk.

or

Back Squat: 10-3-10-2-10-1

WOD Options:

WODFather Games WOD 1

750m row

50 Wall Ball (20/14)

25 Toes 2 Bar

WODFather Games WOD 3

9 minute AMRAP

3 Power Snatch (95/65)

6 Pull Ups

9 Box Jumps (24/20) step ups allowed….

AWOD:

150 Double Unders

50 Push Ups (hand release)

40 Toes 2 Bar

30 OHS (135/95)

800m Run

6-23-2013