N/Ortona Coy – 17 Aug 11

Strength Work:

Clean and Jerk – work towards a one rep max

WOD:

12-10-8-6-4-2

Clean (50% of above strength work 1 rep max)

Pushups

Air Squats

I am off on adventure training up north with a mixed team from N and R Coys.  We will not be running a WOD on friday – take the time to get in a 5 k run, find some hills and run it fast!