Friday April 3,2015 

WOD:
Tabata
Wallball 20/14
reverse pushup
(Barbell on a low rack. Athlete pulls chest up to the bar)
abmat sit-ups
eye level kb swing 70/50
air squats

Thursday April 2,2015

Skill: 

Run 1 or 2 miles for time.

WOD: 12 min Cap

12-9-6

Squat snatch 135/95

Row 500m

Tuesday March 31,2015

Skill:
15 minutes to build to your heaviest set of:
2 Sumo Deadlift+1 conventional

WOD:
13 min cap
30 double unders
25 Burpees
20 HSPU
15 chest to bar pullups
10 front squats 205/135
15 chest to bar pullups
20 HSPU
25 burpees
30 double Unders 

Monday March 30,2015

Skill:
15 minutes to build to your heaviest set of:
2 hang squat cleans + 1 jerk

WOD:
8 min AMRAP
3, 6, 9… 15… 21 etc
Shoulder to ovhd 165/115
Box jump 24/20