July 17th, 2014

AM
Not for time:
20 wall walks, nice & controlled
+
For 30:00 @ very easy pace:
:60 AirDyne
:60 1-arm Farmer’s walk, 53 (switch arms @ :30)
:30/side plank
:60 row
:60 bear crawl

PM
A. Power snatch clusters, 5 x 1.1; :15 between singles, 2:00 rest
125#
B. Clean-grip deadlift, 12 x 1 @ 225, begin a set every :30
C1. Close-grip bench press, 3 x 8-8-8, 20X1; :60 rest
85, 95, 105
C2. Pendlay row, 3 x 7-9, 21X1 (pause on ground); 2:00 rest
105 (7) all sets

Sam (Dancer) asked me and Cope to do an old Regional WOD with him while he was back home
4 rounds for time:
10 alt db snatches 65# (didn’t have a 70#)
100ft sprint
Time: 6min something?
+
5 sets:
:30 AirDyne @ 95-97%
4:30 rest
24, 21, 19, 18

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