02052014

SKILL

50 abmat sit-ups
40 hollow rocks
30 GHD’s
20 see-the-lights 45/35
10 Turkish get-ups 53/35

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WOD

Every 10 minutes for 30 minutes
3 min AMRAP of Cindy
Then run 800m

02032014

SKILL

10 minutes:
Max double unders

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WOD

10 min AMRAP
10 thruster 95/65
10 box jumps 24/20

01032013

25 min AMRAP
100 yard over head carry 135/95
200 yard run
20 grasshoppers
2 wall climbs

01022014

Skill

20 minutes to find 1 RM squat clean
Remember this number. We will be testing again in a couple months.

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WOD

10 min cap
40 alternating pistols
30 hang p. cleans 185/115
10 push jerks 185/115
5 rope climbs

01012014

2PM class only.

Skill/WOD
10 minutes to find 3rm push press

Right into

30 min EMOM
1st min: 15 Box Jumps 24/20
2nd Min: 15 KB Swings 53/35
3rd Min: 15 Calories on Rower