Tuesday – 8.6.13

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“He has not learned the lesson of life who does not every day surmount a fear.”

– Ralph Waldo Emerson



Dynamic Speed Bench Press with Bands – 12 x 2 @ 50% + 25% added resistance. 

Target Work:

Hanging Snatch Clean

Ring Dips

Ring Pull-Ups

Plyo Drop Push-Ups


Complete As A Team

100 Wall Ball @ 20/14

80 Lunges with Ball @ 20/14

60 Chest to Bar Pull-Ups

400m Run

30 Box Jump and Over Box @ 30″/18″

20 Clean and Jerk @ 135/95

10 Burpees Over Bar



30 Weighted GHD Sit-Ups


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