3-25-14

Warm Up: 3x 200m Row, 10 jumping ring dips, 10 wall squats

Strength: 6 Min EMOM 4 Front Squats 60-70%

MetCon: For Time
              50 Double Unders (1.5/1 sub singles)
              40 Air Squats
              30 Push Up
              40 Double Unders
              30 Air Squats
              20 Push Ups
              30 Double Unders
              20 Air Squats
              10 Push Ups

3-18-14

Warm Up: 3x Burpee Broad Jumps, 10 Good Mornings, 1 Min Base Jumps

Strength: 4x5 Dimel Deadlifts

MetCon: 12 Min AMRAP
               20 Burpee Box Jumps
               18 Alt Lunges w/ Plate Overhead
               16 Pull Ups
               14 Wall Balls
               12 T2B or K2E
               10 HSPU

3-13-14

Warm Up: 3x 250m row, 10 push ups, 10 ring rows

Skill: pull ups

MetCon: 5 rounds for time

               10 deadlifts

                15 bar facing burpees

3-11-14

Warm up: 3x 200m Run, 10 Good Mornings, 10 Air Squats

Strength: 1 RM Power Clean

MetCon: 10 Min AMRAP
               200m Run
               10 Push Press (75/55)

3-7-14

Warm up: 3x 10 push ups, 1 min jump rope, 10 ring rows

Skill: kipping hspu

Wod: 15-12-9-6-3

          Hand release push ups

          Cal Row

3-4-14

Warm Up: 3x 10 Burpees, 10 Wall Squats, 10 Good Mornings

Strength: 6 min EMOM 3 Deadlift 75-80%

MetCon: 5 Min AMRAP
               Squat Clean and Jerks