September 30th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Power Clean 10-10-10 (start around 75% of your 1RM, and decrease in weight each set by 5%)
Work Capacity:
3 rounds for time:
– Run 400M
– 21 Hang Power Snatch, 75/45 lbs
– 12 Chest-to-bar Pull-ups
“Bravery is the capacity to perform properly even when scared half to death.”
– Omar Bradley

 

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