07.22.2013 [monday]

Check out what we did over the weekend: 

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just a few renovations :) Skills & Drills: 30/20/30 1x10 Banded Squats (5 sec hold at bottom) Max-Effort Lift: Back Squat warm-up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: Every 2:00 for 10:00 8 Deadlifts 6 Power Cleans 4 Front Squats 2 S2O (shoulder to overhead) *add weight each round Midline: Tabata Planks/Supermans (reps)

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