27 SEPTEMBER 2013; “Lucky 7’s”

Programming Courtesy of Coach Ben.

WARM UP: 100 DU, JOG 400M….THEN 400M RUN FOR TIME
STRENGTH: DEAD LIFT 3X5 (NO DROPPING, EVEN LAST REP) 15 BURPEE PENALTY
WOD1: 7 MINUTE AMRAP OF…..9 POWER SNATCH, 15T2B, 21 HR PUSHUPS

REST 2 MINS THEN…
WOD 2: 7 MINUTE AMRAP OF……21 BACKSQUATS, 15 ABMSU, 9BURPEE
RX 95/65
COOL DOWN: ROLLING

9-27-2013