Come in between 4:30 and 7:30 today to make up one of the last 6 workouts. This week the choices are:
- Push Press 2-2-2-2-2-2 then 15 front levers NFT
- Run or Row 5k
- Barbell complex of 1 muscle clean to 1 push press, 2 muscle cleans, 2 push presses, 3 and 3 and so on then 5×5 lateral hops into a 20 yd sprint
- “J.J.” 1-10 cleans (185/125#), 10-1 HSPU (-5″)
- AMRAP in 9 minutes of: 12 pull ups, 12 deadlifts (155/105#), 4 wallball ladders (20/14# to 9,10,11’/8,9,10′)
- Overhead Squat 1-1-1-1-1-1-1 then 3×10 KBS heavy
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Dave B – “jackie” – 8:31 Rx
July 1, 2013 – Erin, my and actually Colleen’s first WODs at ICA was “Jackie.” It was also Phil’s first solo coaching class!
Then – 11:35 (mm&mf)
Today – 8:21 – Rx
This shit works.