Strength
Clean – 12 Min to work up to a Max for the day
—Make sure to have at least 5 reps @ 85%+
Conditioning
For Time
10 Power Cleans 205/125lb
5 Strict C2B Pull-ups
8 Squat Cleans
10 Strict (chin over bar) Pull-ups
6 Power Cleans
15 C2B Pull-ups
4 Squat Cleans
20 Pull-ups
2 Power Cleans
10 Ring Muscle-Ups
Assistance
3×12 Glute Ham Raises
WOD Notes: Power clean weight is 70% of 1RM. If you cannot do unassisted pull-ups, make sure to use a band that is challenging for the rd of 5 & 10 pull-ups, but they should be done without breaking them up. You may kip the the 2nd two sets of pull-ups. If you can’t do MU, you may do banded MU on the bar or MU Progression (rings) on the ground.
Announcements
1) ICA 3rd Year Anniversary – 31 Heroes WOD (AUG 9TH)
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
2013 Games – Burden Run