Monday 130708

Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.
 ~Arnold Schwarzenegger

Prepare for…

WOD “Hope” 
3 Rounds of:
Power snatch #75/53
Box jump, 24/20″ box
Thruster #75/53
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Team cool down, light row, bike, run. PNF or Static stretch 5-7min


CF Endurance
Tabata Row for Distances

Strength: Front squat 5×2 90-95% 1RM

3 Rounds
8 Front squat  155/95
Row 500m all out
Rest 1 min repeat



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