Stephanie Hardy

Drive

WOD 7-16-14 3x200m sprints – rest 2 minutes between each set Pistol Practice 6-6-6-6 (3/ leg) 21-15-9 (8 minute time cap) •Ball Slams (30/20) •Pull-Ups 12-9-6 (starting at the 8 min cut-off) •Burpees •DB Thrusters (45/30) Cash out: 3 sets of 10 heavy kettlebell swings

Game Plan

WOD 7-15-14 Power Clean + Hang Squat Clean: find a heavy single 3 Rounds •400m Run •7 Deadlift (275/185) •14 Goblet Step Ups (20/16)(55/35) 7/leg •21 Double Unders Cash Out: 20 deadhang Pull-ups, break reps up any way

Leopard

WOD 7-14-14 Strict Press 5-5-5-3-3-3 15-10-5 •Power Clean (95/65) •Push Press (95/65) -Then- For time: •20 Burpee Box Jumps (24/20) •30 4-count bicycle crunches Cash Out: 3 sets of 15 heavy Russian kettlebell swings