10/13/11

Row 500M
Burgener WU & Transfer Skills
Muscle Snatch 75% x3x3=55
Power Snatch 75%x2x4=65
Power Clean & Push Jerk 75%x2x4=85
Pull-ups 3xmax= 10-8-7


10/14/11

Row 500M
Burgener Warmup & Transfer Skills
Clean & Jerk 70% x1x3=80
Front Squat 83%x3x5=115
Snatch Deadlift 113% (ofsnatch) x2x2=105
Snatch Push Press 75%x5x5=75
Pull-ups 3xmax=9-7-6

Metcon:
10-9-8-7-6-5-4-3-2-1
Ring Dips
Wallball
9:05 rx'd