Wednesday – 062613

*Tonight from 4-8 pm, HERO apparel will be at the box to take orders for Overdrive swag! Don’t miss this special promotional event. Unfortunately, Muscle MLK won’t be able to attend as originally promised…they will be making this up at a later date.

Skills Practice : Pistols
3 sets of UB 7-10/leg
SWOD : Back Squat
Establish a “Widowmaker”, 20-rep max
-Use ~65-70% of 1RM as a guideline
CWOD : 5 sets for total time of
200 m sprint
10 Push Jerk(135/95)
Rest 2 min between rounds, clean bar off the ground

Basecamp
Skills : TGU(5/side, increase weight each set)
WOD : 5 rounds for total time of
10 Pull-Ups
20 Burpees
30 Sit-Ups
40 Squats
*Rest 2 min between rounds