Friday 4/18/2014

SWOD:  Clean and Jerk 7×1 at 80-90%
Increase from last week
Beginners do 7 sets of 3-5 with a light weight
Endurance:  1:00 M Row 1:00 Airdyne 1:00 Run Rest 1:00 4x through
WOD:                           Beginner           Intermediate       Advanced
15-12-9
Power Snatch                65/35                       95/65                  135/95
Ring Dips                      Box Dips                  Ring/GHD           Ring Dips

32 Hokies at Battleground

32hokies

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