Wednesday 12//04/13

SKILL:

-EMOM until unable to do allotted sprints in minute
-15M Sprint; add another 15M sprint each additional minute


WOD:

EMOM for 10 min

3 Thrusters starting at
RTG 75/55    RX 55/35 

-add 10lbs each additional minute; if unable to keep adding weight stay at weight you can do for 3 reps

Tuesday 12//03/13

SKILL:
-Bench press: follow Wendler

WOD:


3 RFT

5 Clean and Jerk 
-RTG 135/95    RX 115/85

10 Box jumps
- RTG 30/24    RX 24/20

15 Toes to bar

Monday 12/02/13

SKILL:
Back squat: follow Wendler


WOD:
Benchmark Monday

"Karen"


150 Wallballs
-For Time