Wednesday 7/10/2013

FITNESS
3R unscored of 50sec work, 10sec rest
Jump Rope
DB Bent over row
KBS
Spider-man Push-Up
X-Body Mountain CLimber
Plank

SPORT
A. Hang snatch from below the knee; 5×5; rest 2 min
+
21-15-9
snatch 95/65
toes to bar

W. PERFORMANCE
Sprint 100m @100%
rest 2 min
x14
rest 6 min bw sets 7/8

PERFORMANCE
60 min row for max meters

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One thought on “Wednesday 7/10/2013

  1. wolverine915 says:

    FITNESS
    Marcia- 12lb DB’s, 12kg KB
    Martha- 10lb DB’s, 15lb KB
    Bill- 15lb DB’s, 12kg KB
    John P- 10lb DB’s, 12kg KB
    Karol- 10lb DB’s, 20lb KB
    Laura C.- 10lb DB’s, 20lb KB
    Jane- 12lb DB’s, 12kg KB
    Joy- 10lb DB’s, 15lb KB
    Laura- 20lb DB’s, 16kg KB
    Laurian- 12lb DB’s, 12kg KB
    Suzanne- 15kb DB’s, 12kg KB

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