Monthly ArchivesJuly 2015

7/9/15 standard

10 DL, 5 Power Cleans (145/115 ), 5 Rope Climbs (5 Mods)
8 DL, 4 Power Cleans (165/125), 4 Rope Climbs (5 Mods)
6 DL, 3 Power Cleans (185/135 ), 3 Rope Climbs (4 Mods)
4 DL, 2 Power Cleans (205/145 ), 2 Rope Climbs (4 Mods)
2 DL, 1 Power Clean (225,155 ), 1 Rope Climb (3 Mods)

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7/7/15 standard

Conditioning: Scale as needed
0:00-3:00: Run 400m
3:00-5:00: Run 300m
5:00-6:00: Run 200m
6:00-6:30: Run 100m
WOD: Body Weight Grace (30 SQUAT Clean and Jerks)
If you cannot do body weight then go heavier than what a normal Grace is for you. Let’s get it C4!
The TOP RX time wins a free C4 T-shirt! DON’T CUT REPS, LOL!

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Hero WOD: Bell standard

Hero WOD: BELL
3 rounds of:
21 DL (185/130)
15 Pull-Ups
9 Front Squats (185/130)
Air Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.
He is survived [...]

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