Thursday 8-30-12 WARM UP: Foam roll 10 box jumps with step down Bear crawl d/b 4 bridges 10 v-ups 2rds Bench Press 3 @60% 3 @65% 2 @70% 2 @75% 1 @80% 1 @85% 1@90% 1@95% Rotation will be your rest WOD: 25 KB swings 25 abmat situps (weighted) 25 kb high pulls 25 abmat [...]

Wednesday 8-29-12 WARM UP: Foam roll 800m jog 5 toe grab and reach Drop squats Shoulder dislocates Snatch pull unders 15 mins to build to a heavy snatch EMOM 2 front squats @75% 7mins WOD: 800 m run Then 3rds 7 squats cleans @155/125 7 muscle dips (one muscle up one dip) scaled will be [...]

Tuesday 8-28-12 WARM UP: Foam roll 10 burpees 10 super mans 15 air squats 2rds 3 mins Airdyne Back squat 2@65 2@70 2@75 1@80 1@85 1@90 1@95 1-2mins rest WOD: 200m sprint rst 1min (this is a true sprint hence the 1min rst) 30 d/u 30 over head lunges 45/25 Rest 3mins 3rds MOD # [...]

Monday 8-27-12 WARM UP: Foam roll Lateral lunge Drop squats 2in ,4in ,parallel and below Clean pull unders Mid hang cleans 2rds 15 mins to set a heavy power clean Then Emom one power clean one mid hang clean@ 65% 7mins WOD: 5 strict Pullups or sumo deadlift high pull@115/85 5 strict handstand pushups or [...]