Wednesday, June 11th, 2014

Skill:
12 min cap
Broad (2 takeoff/2 landing) Jump 100 yards
Run Backwards 100 yards

Wod:
14 min AMRAP
9 med ball cleans 20/14
11 kb swings 53/35
13 hr push-ups

Tuesday, June 10th, 2014

Skill: pull-up (butterfly/Kipping)
10 min or 100 reps

Wod:
3 rounds
12 deadlift 245/165
12 box jumps 24/20

Monday, June 9th, 2014

15 min:
1-1-1-1-1-1
Cluster (squat clean thruster) + thruster

Wod:
10-8-6-4-2
Cluster 185/125
BF Burpee
Rest 3 min between sets

Tuesday, June 3rd, 2014

Skill

Zercher Squat – 7×3

WOD

50 kb swings 70/53

35 box step ups 70/53

20 strict pull-ups

Wednesday, May 28th, 2014

Skill

Split jerk
3-3-3

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WOD

5 rounds

5 front squats 225/155
10 box jumps
15 toes to bar