SKILL:
Deadlift follow Wendler
WOD:
For Time
Run 800m
15 Ring Dips
15 KBS
-53/35
Run 400m
20 Ring Dips
20 KBS
-53/35
Run 200m
25 Ring Dips
25 KBS
- 53/35
Thursday 01/02/14
Skill:
EMOM for 5 min
-2 hang squat cleans @ 70%
WOD:
4 RFT
10 Burpees
10 Wall balls
-20/14
Tuesday 12/31/13
Skill:
BenchPress
-Follow Wendler
WOD:
For time:
9 Ground to Overhead
-RTG 135/95 RX 115/75
3 Burpee over the bar
400M Run
6 Ground to Overhead
6 Burpee over the bar
400M Run
3 Ground to Overhead
9 Burpee over the bar
400M Run
Monday 12/30/13
Skill:
Back Squat
-Follow WEndler
WOD:
"Cindy"
20 Min AMRAP
5 Pull UPs
10 Push Ups
15 Air Squats
Back Squat
-Follow WEndler
WOD:
"Cindy"
20 Min AMRAP
5 Pull UPs
10 Push Ups
15 Air Squats