1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 28th 2013

February 27, 2013

Warm Up

Run/Row 800M

On the minute every minute for 7 minutes of:

5 Med Ball Cleans (20/12)

7 Wall Balls (20/12)

WOD

3 Position Clean Pulls 5×1

Hang Power Clean 4×1, 3×2

Power Clean+Power Jerk 4×1, 3×2

*working up to your heaviest sets of the following*

Games Prep

Warm Up

4x400M Row, 1.30 break between each

2x600M Row, 2.30 break between each

1x800M Row

WOD

5 sets of, 2 minutes break between each set,

-3 Weighted Pull-Ups

-5 Strict Pull-Ups

-7 Kipping Pull-Ups

then,

Front Squat

3-3-3-3-3-3 (75% of 1RM)

*2 minute break between sets*

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