Thursday 2012 05 31


Skill: 321
Push Press

WOD:


3 Rounds of:
400 meter Run
50 Ground to Over head with Plate (45/25)

Wednesday 2012 05 30


Skill:
Kipping Pull ups


WOD:
21-15-9
Thrusters (75/55)
Push Ups H/R
Toes To Bar

Tuesday 2012 05 29


Skill: 321
Push Press
Front Squat

WOD
8 minute AMRAP

8 DL (225/115)
8 Burpee Box Jump (24/30)
8 KBS (55/35)

Monday 2012 05 28


Skill: No Skill

Memorial Day WOD:
"MURPH"

1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

Friday 2012 05 25


Skill: Hang Squat Clean
3 Rounds Max Reps.
Use your 60%, 70%, 80% of your 1RM

WOD:

Team s of 2:

10 Minute AMRAP

20 Power Cleans (135/85)
20 Pull Ups

Thursday 2012 05 24


No Skill


WOD:

Team of 4
1000 m Buddy Run
400 m Buddy Carry
200 m Bear Crawl
100 m Tire Flip


20 minute cut off time
3 burpees penalty for evrey minute after the cut off time

Wednesday 2012 05 23


Skill: M3 Pick any 3 of your movements in the minute markers different from the last set.

WOD:
Teams of 3
Complete the following:
500 single unders
400 Air Squats
300 Sit ups

8 Min. Cut off Time

(2WBS (20/14) for every rep not completed)