08082013

Skill: 15 min cap
Behind the Neck Snatch Grip Push Press
6×2 (all sets count)

Skill 2: 7 minute cap
Strict Press
2 sets of 10-20 (95/65)

WOD:
Buy in: Run 200m
3 rounds
Bear Crawl 50 yards
20 Pull-ups
Cash out: Run 200m

6/25

Skill: sumo Deadlift
5×5

Wod
15 min AMRAP
50 pull-ups
40 Deadlifts 225/155
30 hspu
20 sumo dead 225/155
10 bar MU

08072013

Someone is going to need you to encourage them through this one! Show up, encourage, and leave a more fit athlete!

2/26

Skill
4x
Run 400m
Rest 2 minutes

WOD 9 minute AMRAP
21 double unders
15 thrusters 95/65

08062013

Skill: ovhd squat
5-3-3-1-1-1-1

Wod:
5 rounds
11 ovhd squats 135/95
11 toes to bar
11 abmat sit-ups