• 29 Jun 2012 +

    WOD

    • a) Weighted Pull Ups 3-3-3-3-3
    • b) 2-4-6-8-10 Clean and Jerk (60/40) , 50-40-30-20-10 Double Unders
    • c) “Tabata” Hand Release Press Ups for Max Reps
  • 28 Jun 2012 +

    WOD

    Strength

    a) Back Squat 5×3 @ 80% 1RM

    Met-Con

    b) For time

    • 50 Wall Ball, Run 400,
    • 40 Wall Ball, Run 400,
    • 30 Wall Ball, Run 400,
    • 20 Wall Ball, Run 400,
    • 10 Wall Ball, Run 400. (compare to 9/1/12)
  • 27 Jun 2012 +

    WOD

    a) Hang Power Snatch 1-1-1-1-1

    b) AMRAP in 8 mins of: 4 hspu, 8 swings (32/24), 12 sit ups

  • 26 Jun 2012 +

    WOD

    a) 10 mins to establish a 1RM Weighted Ring Dip

    b) For time:

    75 Thrusters (35/25), 75 Bar Jumping Burpees, 75 Pull-ups.
    Complete in any order and rep range

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