14 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Hang Power Clean 95lbs men/65lbs women
Dips
As many reps as possible in 10 minutes: if you do 10 reps with HPC, then you must d0
10 reps with Dips, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Thrusters 95lbs men/65lbs women
Pullups
As many reps as possible in 10 minutes: if you do 10 reps with Thrusters, then you must d0
10 reps with Pullups, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Jumping Split lunges
Mountain Climbers
As many reps as possible in 10 minutes: if you do 10 reps with JSL, then you must d0
10 reps with Mountain Climbers, you can change it up every round, but your reps must always match.