WOD| August 10, 2013

Skill/Strength:
Sled Push & Rope Climbs

WOD:
50 Double Unders
50 Slam Ball Sit-ups
50 Slam Ball Twisters
50 Lunge Steps Slam Ball Overhead
50 Double Unders

Cash-Out: 2 min plank hold

WOD| August 8, 2013

Skill/Strength:
Snatch
Work on form for 15 min build up weight

WOD:
"Elements"
5-4-3-2-1 (Rx+ wear 20lb vest)
500m row
400m run
30 Air Squats
20 Push-Ups
10 Pull-Ups
Then (no rest)
3RFT
10 Wall Balls
Rx 20/14 Rx+ 30/20
10 Back Squat from ground
Rx 135/95 Rx+ 155/105
20 Leg lifts

WOD| August 7, 2013

500m row
20 dead lifts (RX 275/185. Rx+ 315/205)
30 lateral bar burpees
40 slam balls (20, 25, 30)

WOD| August 6, 2013

WOD| August 5, 2013

WOD | August 3, 2013

Skill:

Mobility/Warm-Up

WOD:

5K 

WOD | August 2, 2013

Skill/Strength:

Deadlift 7RM

WOD:

20 min AMRAP

10 TTB

15 Slam Balls

20 Russian Twister w/ Slam Ball

25 Double Unders OR 20 Tuck Jumps

30 Abmat Sit-ups