8/29/14

Warm Up: Skill Work Pistol Squats (10 mins) WOD – METCON:  50 Double Unders (3:1 Singles) 20 Shoulder to Overhead (135/95) 30 Box Jumps (24/20) 40 Pull Ups 50 Double Unders (3:1 Singles) 40 Pull Ups 30 Box Jumps (24/20) 20 Shoulder to Overhead (135/95) 50...

8/28/14

Warm Up: 400m Run/500m Row 50ft of each of the following: Walking Lunges Inch Work Push Ups Farmers Carry Atlas stone carry  WOD: METCON: 1 Mile Run 50 Wall Balls (20/14) 40 Box Jumps(24/20) 30 Burpees 20 Power Snatches...

8/22/14

Strength – Clean and Jerk  WOD: 3 Rounds For Time 30 cal row 30 KBS (53/35) 30 Box Jumps

8/21/14

Skill:  15 Min. 1 Rep Max Back Squat   WOD: 5 Rounds For Time 400m Run 25 Wall Balls 25 Burpees (30 minute time cap)

8/20/14

Strength: 8 x2 Shoulder Press at 80%  WOD: 50 cal row 40 T2B 30 Power Cleans 115 20 Muscle Ups 10 HSPU
WORKOUT OF THE DAY