“monday 6.10.13” 1000059 503489209706055 794695688 n

 Our very own Mike D hanging with the 2 time champ at the Central East Regionals.


Warm-up:

          2x 10 ring rows (false grip) 10 power cleans w/ bar (working on contact)

Skill:

           Power clean (demo: power clean)

Strength:

        1)pull-ups: 3x ME

        2)power clean:1rm (if you have 1rm with in 2 months then do 5xme pull-ups)

       

WOD:

         4 amrap

         1 run to shed and back

         then ME PC @ 80%

      

"I'm a fitness whore, I don't care how you feel, only about performance."


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