05262010 – Press PR

Press

1-1-1-1-1-1-1 – ( find 1 rep max and back off to 90% )

65-75f-75f-70(PR)-65-65-65

3 rounds 20 DB Snatch 20lbs

10 L Pull Ups – Blue Band

8:12

02082010

Low Bar Back Squat
3-3-3-3-3 (85-90% 1RM)

85-105-105-115-115

3 Rounds
5 Weighted Pull-ups (50/25 lbs Dumbbells)   Sub Ring Rows
10 DB Single Arm Hang Power Snatch (use weight used for pull-ups)  - 20lbs
5 Burpees

4:53

08262009

WOD

4 Rounds for time:
20 Dumbbell Power Snatch, 10 each arm, 45/30 lbs 20
10 Slapping Push-ups knee pushups, full range of motion

7:22