Wednesday 01/08/14

SKILL:

EMOM for 8 Minutes

1 Clean High Pull

2 Hang Power Clean

1 Jerk



METCON:

AMRAP 4 Minutes

8 Wallball Shots
- 20/14

6 Push-up

Rest 2 Min

AMRAP 4 Minutes

8 Lunges w/ Plate Overhead
-45/25

6 T2B

Rest 2 Min

AMRAP 4 Minutes

8 Push Press 
-RTG 95/65    RX75/55

6 Slamball's
- 30/20

Tuesday 01/07/14

SKILL:

Bench press follow Wendler


MetCon: (WOD)

3 RFT 

4 Deadlift  
-RTG 285/165    RX 225/155

8 Pull ups 
-RTG Chest to bar

12 Burpee Over Bar