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CFNH does ROY hero WOD 7.8.14 239Warm-up Drills
I. Run 400m
II. 3 rounds of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility

Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.

Power Clean 1-1-1-1-1

Post loads to comments.

“Agile Extension”
Complete as many rounds/reps as possible in 15:00 of
10 x DB Snatch (50/35lbs)
20 x Reverse Wallball (20/14)
30 x Plyo Skiers

Post rounds/reps completed to comments.

Samy Daghir

6 thoughts on “07.29.2014”

  1. “Power Clean”: 165 PR!
    “Agile Extension” : 4 rounds + 4 (40#/20#)

    Welcome, Dave to the posting club. You can teach an old dog…..!!


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