7-9-14

Wednesday
Strength:
Romanian deadlifts from rack 
2x10

Deficit deadlifts standing on 45# plate
3x8

5 rounds of:
Partner "DT" (155#/105#) 
12 Deadlifts
9 Hang Power Cleans
6 S20

7-8-14

Strength:
Push Press 
7x3, climbing

Metcon (AMRAP – Reps)
“GHOST”
6 Rounds
1 min Max Calorie Row
1 min Max Burpees
1 min Max Double Unders
1 min Rest

Post total number of reps for each round.

"The pessimist sees difficulty in every opportunity , and the optimist sees opportunity in every difficulty" - Winston Churchill

7-3-14

7-3-14

Skill/strength

10x3 Box Squat
- start light, focus on form, minimum 2 minutes between sets. 

WOD:

8RFT

10 Jumping back squats (65/45#)
20 Slam balls - full extension!! (50/30#)
20 Sit ups

"Do it now. Sometimes 'later' becomes never."