W.O.D. Monday 7-30-2012

First, there are not any evening classes for today but we are offering 6am, 9am, and Noon.

SWOD – 5 sets of 5 reps on Power Cleans with box jumps at 2,1,2,1,2 rep scheme. Box jumps are to be at 75% and 85% of max height and immediately following set of cleans.

WOD – 3 rounds for time of :

400 meter run
20 “diamond” close width pushups
30 Weighted overhead situps
1 lap (200) yards BACKWARDS

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