Saturday 11/09/13

SKILL:

Overhead Press:  follow Wendler



WOD:

For time


200 SU or 30 DU

25 Pull-ups

20 KBS 53/36

15 Hang snatches

- RTG 95/65    RX75/55

10 Burpees

Run 400m

10 Burpees

15 Hang snatches

20 KBS

25 Pull-ups

200 SU or 30 DU

Friday 11/08/13

SKILL:

Deadlift following Wendler


WOD:


Tabata “The Sandbager”


8 sets of each exercise: 20 sec work 10 sec rest


Sandbags 45/25

Sandbag  rows

Sandbag squat cleans

Sandbag step ups 24/20

Sandbag shoulder press