TUE 22JUL14

AM
Row 1k @70% Aer
Rest walk 90 sec
x 8
– consistent pace throughout

SCORE
2:08 /500m avg. pace

PM
A. 10 sets – every 90 sec – PC x 1 (build tough)
B. 5 sets – every 2 min – Segmented clean DL x 3 (305,315,325,335,345)
+
for time:
2k row
20 Hang Power Clean (245#)
40 box jump (30″)

SCORE
A. 215, 225, 235, 245, 255, 265, 275, 285, 300, 305(miss)
B. Rx
+
16:14 (7:15 row)

GYMNASTICS
Static Shaping
3×0:30 on/0:30 off Hollow Hold on Hands and Feet

Active Shaping
3×6 Arch to Hollow Med Ball Throws 16/20# Ball

Skills and Drills
3×6 Arch to Hollow Swing on Bar, Pause between each Swing

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