Warm-up: Row 1000m. Agility Dynamic Stretch, BBWU
Strength: Squat Clean / Weighted Bar Dips
L1: 60% 6+6×1 70% 4+6×1 80% 3+6×2
L2; Minus 5%
L3: Hang Squat Clean/Bar Dips WAW
WOD: FIRECRACKER
for time alternate between
10-9-8-7-6-5-4-3-2-1 reps of
Clean and Jerk 95/65
1-2-3-4-5-6-7-8-9-10 reps of
Burpee
Compare to 7.4.14
Icing: Have a great weekend
celebrating the 239th Birthday
of THE greatest nation on earth.
Go USA
SFXF Summer Clean Eating Challenge
Entry, Awards, and Penalties Information
