17 July 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Clean & Jerk - 3x3 45#
SWOD
Chin Ups - 3 x max 7-7-7
MetCon
CF Football Grace
15 C&J 95#, Sprint 1 Full Gasser
10 C&J 95#, Sprint 1/2 Gasser
5 C&J 95#, Sprint 1/4 Gasser
SWOD Time: 10 minutes
MetCon Time: 20 minutes
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