WODs
July 27, 2014 MONDAY 072814

  Warm-up Power clean warm -up Clean grip deadlifts x10 Clean pulls x10 Tall muscle clean x10 Tall scarecrow clean x10 Hang power clean x10 Weightlifting Clean and Jerk (Power Clean + 2 Split Jerks, 3 moderate sets ) Front Squat (5x1 @ 85% 1RM, then take 2x3 @...

July 25, 2014 SATURDAY 072614

  “31 Hero’s” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (15...

July 24, 2014 Friday 072514

FRIDAY 072514 Warm-up PVC Warm-up 10 Single arm pass throughs each arm 10 Pass ...

July 22, 2014 WEDNESDAY 072314

Warm-up Kettlebell warm up 20 DARC swings 10 deadlifts 10 halos each directio...

July 21, 2014 TUESDAY 072214

  Warm-up Snatch Complex 1. Snatch Grip deadliftx10 2. Hang ...

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    Cheektowaga, NY, 14225
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