Tuesday 07.16.13

Frank and Junior face off

Anyone running the Ice Cream Social 5K in Illinois City this Saturday?

Proceeds go to the Relay for Life and the Children's Cancer Connection.

The hang clean requires a big shrug with the shoulders and FAST elbows. Keep the bar as close as possible to your torso during the course of the lift and WHIP those elbows around at the top. The time to hesitate is through.

WOD

1 RM hang clean, then

5 Rounds

3 hang cleans @ 80% 1 RM

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3 Rounds or 25 minutes

Run 400 m with sandbag

75 doublunders

25 burpees over sandbag