WARM UP: Foam Roll 4 x 100 meter row w/ 10 second rest Lunge & Twist Shoulder stretch with band – 2 x 30 second holds Bear Crawl SKILL WORK: OHS with bar x 7 High Hang Snatch with bar x 7 2 rds WOD: 3×3 OHS (9 min cap) 3×3 Front Squat (9 min [...]

WARM UP: Foam Roll / Lacrosse work 800 Meter run / row Tempo Runs Quad Stretch Hurdler Stretch SKILL WORK: OHS x 7 Snatch Pull Unders x 7 2 Rds WOD: 7 x 3 Push Press (75% start) 10-9-8-7-6-5-4-3-2-1 Ring Push Ups Box Jumps x 2 Double Unders x 3 (singles x 3) for time

Nov 25, 2010 THANKSGIVING WOD  (‘s) 8min AMRAP: 10 CTB Pull Ups Lunge walk to door 15 push ups Lunge walk to pull up bar 3min rest 5min AMRAP: 5 Power Cleans 8 Front Squats Rx=135/95 5min rest 8min AMRAP: 3 HSPU 6 Burpees 9 Sit ups 3min rest 5min AMRAP: 5 Power Snatch 8 [...]

WARM UP: Foam Roll / Lacrosse work 100 meter row, 10 second rest x 6 Lunge walk down and back Quad Stretch on box Hurdler Stretch SKILL WORK: Bench Press x 10 GHD Sit Ups x 20 2 Rds WOD: 21 Wall Balls (20/14) Sprint 200 meters 21 KB Swings (53/35) Sprint 200 meters 4 [...]

WARM UP: Foam Roll / Lacrosse Work 100 meter row, 10 second rest x 5 Shoulder Stretch with band SKILL WORK: Man Maker Review Push Press x 5 WOD: 30 Meters     -6 Broad Jumps     -Lunge remaining 3 Man Makers 30 Meter Sprint 9 Push Press 15 Min AMRAP RX = 25 / 20 [...]