Monday 201012

Strength
Box Back squat: 7 sets x 2 reps
*Work up to a Heavy 2 rep in 7 sets

WOD
As many rounds in 5 minutes
15 Toes to bar
15 clean and jerks, 95/65 lb.
-Rest 3 minutes
As many rounds in 5 minutes
15 Toes to bar
10 clean and jerks, 135/95 lb.
-Rest 3 minutes
As many rounds in 5 minutes
15 Toes to bar
5 clean and jerks, 185/125 lb.

Note: Record reps to log.

Boot Camp
5 Rounds
10 DB push press
10 DB front squats
10 DB straight leg deadlifts
500 meter run or row
-Rest 3 minutes
5 Rounds
10 DB bent row
10 DB sumo squats
10 DB hammer curls
10 DB box step ups
500 meter run or row

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