Wednesday July 8, 2009

Human Weapon Training Group
Sandbag Fran with Bonus Coverage
I. Sandbag Rack Clean to a Thruster (front squat to push press)
II. Zurcher Clean and Shoulder bag then perform full squat

• 1/3 of reps with bag on right shoulder
• 1/3 of reps with bag on back
• 1/3 of reps with bag on left shoulder

III. Pull-ups

3 Rounds for Time
Round 1 = 15 reps of each
Round 2 = 12 reps of each
Round 3 = 9 reps of each

Fam-Fit
M.O.M (Move a Mile)
-any mode you wish to choose, just keep moving for a mile.