Thursday [07/09/13]: 6:00AM & 7:30PM 3:1 –WOD Strength: Power - TopicsExpress

Thursday [07/09/13]: 6:00AM & 7:30PM 3:1 –WOD Strength: Power Clean (Work to 1RM) Metcon: 5 Rounds (For Time) 5 Hang Cleans (155/115) 10 Front Squats 20 Push-ups 40 Double Unders Metcon: Tabata Sit-up (8 Rounds for reps) ___ “3:1” WODs are geared up for hardened/dedicated athletes, but can be scaled for anyone at all. They also make great make-up days. “3:1” represents our ideal work ethic; 3 days on, 1 day off (rest).

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