Wednesday- Strength Day 7-22-15

Strength (work on weakness)

1. Clean
1RM Power Clean

OR

2. Squats
Back Squats
5-5-5-5-5-5-5 *all around 70-75%
(stay moving steady…not a max load)

WOD

Every 2min for 7 rounds: (14 min on clock)

5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

Extra Work

3-4 rounds NOT for time of:
15-20 Close Grip Bench Press OR Push Ups
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flys

VOD

Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life. ⁹ Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.

– Galations 6: 8,9