Saturday 5-18-13 WARM UP: Foam roll Frog jumps Bearcrawls Crab walks 10 tuck jumps 4 bridges 2rds Bench press 55%x5 60%x5 70%x3 75%x2 80%x2x3 WOD: 8/4 strict pull-ups 15 thrusters with kb 400m run 3rds for time

Friday 5-17-13 WARM UP: Foam roll Shoulder dislocates Box Stepups 1 arm slamball wall balls 10 per side 1 arm thrusters 10 per side Snatch 60%x2 70%x2 80%x2x2 85%x2 Cleans 60%x2 70%x2 80%x2x3 Back squat 60%x4 70%x4x2 80%x4x2 WOD: Tabata Airdyne Rest 4mins Tabata abmat sit-ups

Thursday 5-16-13 WARM UP: Foam roll Lateral shuffle x6 10 burpees 10 Dumbell snatch 25 air squats (at the bottom of each 5 push the knees out 2rds 3 mins on Airdyne Skill transfer Pressing Heaving Balance Drop Mid hang Pull unders WOD: Five sets for times of: Run 250 Meters (around the building) 105/75 [...]

Wednesday 5-15-13 Foam roll Shoulder dislocatesx10 Spider man walk d/b Box step upsx25 800 m jog Hang power snatch 60%x3 65%x3 70%x3x2 Front squat 60%x3 70%x3 80%x3x3 WOD: 100 d/u 50 hspu/slapping/clapping/push-ups 50 toes to bar 50 shoulder to over head 135/90 15 min cap

Tuesday 5-14-13 WARM UP: Foam roll 2laps around the bld 10 kbs (light) 2rds 10 wall balls (light) 2rds Strict press x10 Shoulder dislocates x10 Bear crawls Wall walks x 3(neutral spinal postion with the head) Hang power clean 60%x3 65%x3 70%x3x2 Power jerk 60%x3 65%x3 70%x3x2 WOD: 15 foot Rope climbx2 ascents (scaled wall [...]