Monday, November 26, 2012


:SWOD:
Push Jerk 
3x5 (40.50,60%)

:WOD:
5 rounds for time of:
21 kb swings
21 knees to elbows
21 double unders

Wednesday, February 1, 2012

Tuesday, January 31, 2012

-Skill-
Handstand Practice
-WOD-
3 rounds for time of
50 Double Unders
25 Push-ups
4 12m sled pulls

Friday, January 27, 2012

250 meter row
30 burpees
30 pull ups 
30 abmat sit ups
30 box jumps. 

Thursday, January 26, 2012

-Skill-
10 Slow Lowers from Inverted Hang
-WOD-
30-20-10
Pull-ups
Power Snatch (45-95)
Bar Facing Burpees

Wednesday, January 25, 2012

5 rounds of 
1 rope climb
400 meter run
5 dead lifts ( 65-275)