10252013

Skill

Wall walks: accumulate 20 reps

—–

WOD

5 rounds
Bear crawl 100′
Broad jump 100′
*Do 3 burpees after every 5 broad jumps

10242013

WOD

Buy in: Row 750
3 rounds
30 squat cleans 95/65
30 hr push-ups
Cash out: Row 750

10232013

Skill

5 rounds
100 yard sprint
Rest 1 minute

—–

WOD

5 dead lifts 315/205
10 toes to bar
15 AbMat sit-up

10222013

Skill

Back squat
2 reps every minute on the min for 15 minutes.
Start at 135/95 add weight each minute

—–

WOD – 20 min cap

Run 700 m
50 Kb swings 70/50
40 burpees
Run 350
30 kb swings 70/50
20 burpees
Run 700 m

10212013

Skill

Snatch
20 min to find 1 rm
Write weight on the board

—–

WOD

3 rounds
15 burpee pull-ups
10 hang cleans 135/95