Friday, July 12th, 2013

Remember, the HQ Olympic Lifting seminar is Saturday and Sunday and the main box will not be available from 8-5 on either day. There will be an outdoor wod posted for Saturday.  Thank you for your help and consideration. 

Strength:  Hang Squat Cleans 3x5

WOD:  "Devil's in the Details"

5 Rounds, 3 minutes of work/1 minute of rest

6 Toes to Bar

6 Overhead Squat (135/95)

6 KB Snatch (1.5/1)

REC:  50 Pull Ups, 20 abmat sit ups any time you come off the bar.