07.18

"Freedom Friday"

Skill/ Strength

"Train at a level that meets your needs... Speed vs. Power/strength"

"Post weights and reps to board"

"Take your complaints to Ferdie or Matt"

20 Min AMPRAP
1 Clean
2 Front Squat
1 Jerk

Scaled 75/55#
RX 115/75#

Elite 155/105#

-Ferdie

WOD

"Matt U. turns 40!" Happy Birthday Matt!

Partner Up, each partner completes 40, 7, & 18

Then Partner total for the 1974 m Row

40 Box Jumps

7 Power Cleans 135/95#

18 Wall Balls 20/14#

1974 M Row (One at a time, Partner B hold plank)