4-17-14

Warm Up: 3x 1 min row, 10 push ups 10 air squats

Strength: 6 Min emom 3 push jerks

MetCon: 10 Min AMRAP
               10 Deadlifts
               10 Push Up
               10 Sit Ups

4-15-14

Warm Up: 3x 200m Row, 10 Wall Squats, 10 Jumping Ring Dips

Strength: 3RM Back Squat

MetCon: 8 Min AMRAP
              Burpees
              5 Pull Ups at the top of each minute
             

4-8-14

Warm Up: 3x 200m run, 10 Shoulder Pass Through, 10 Air Squats

Strength: 6 Min EMOM 2 Snatches

MetCon: 8 Rnds
               10 push ups
               70m Sprint
               1 min rest

4-5-14

Warm Up: 3x 200m run, 10 ring rows, 10 air squats

Skill: Rope Climbs

MetCon: 12 Min AMRAP
               15 Double Unders (25 singles)
               12 Alt Lunges w/ plate over head (25/15)
               9 Burpees jumping onto plate
               1 Rope Climb

4-3-14

Warm Up: 3x 10 Burpees, 10 Wall Squats, 10 Inch Worms

Strength: 1 RM Front Squat

MetCon: Run 1 Mile for time