May

6 2013

WOD:   Front Squat 10-10-10-10-10


    3 Rds.
    10 Dead Hang Pull ups
    20 Push ups
    30 Double Unders

      April

      30 2013

      WOD:  


        1k row
        20 min to establish 1rm of clean & jerk
        100 du\'s for time

            April

            29 2013

            WOD:   Schmalls


              Run 800 m
              2 rds. 50 burpees
              40 pullups, 30 pistol squats
              20 kbs 24/16, 10 HSPU
              then run 800 m

              April

              22 2013

              WOD:   4 Rds.


                Run 400m or Row 500m
                50 Air Squats

                      April

                      15 2013

                      WOD:   10 Rds.


                        15 Dead lifts 135/95
                        15 Push ups

                              Weekly Warm Up:

                                5-6-13:

                                Row 500m
                                20 Air Squats
                                20 Situps
                                20 Push ups

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