Thunder

WOD 10/1/13 Squat Clean + Hang Squat Clean – 10 minutes to work up to a heavy set of the complex then complete 3 sets at that heavy weight.   “Karen” 150 Wall Ball (20/14)

Unchain

WOD 9/30/13 Snatch – 10 minutes to find a heavy single   One Snatch every 30 seconds for 5 minutes (70-80% of heavy single)   “Annie” 50-40-30-20-10 Double Unders Sit-Ups

Sergey

WOD 9/18/13 Deadlift 5-5-5-5-5 start at 60% and try to add weight each set   Litvinovs – 10 Unbroken Heavy Front Squats Followed by a 200m Sprint. Rest 3 minutes after each set. Repeat [...]

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