July 16, 2013
1) Press
3 x 3 reps
2) 5 min AMRAP
5 x push jerk (135/95lb)
30 double unders
rest 3 minutes
5 min AMRAP
5 x power cleans (135/95lb)
8 x bar facing burpees
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run : 3 mile ( Time Trial)
Tri : Bike – 10 mile ( Time Trial)