Thursday 5-23-13 WARM UP: Foam roll Bear crawl 5 toe grab and reach 2 laps around the bld Wall walksx3 2rds Snatch 60%x2 70%x2 80%x2x2 85%x2 Back squat 60%x4 70%x4x2 80%x4x2 WOD: Three rounds for time of: 275/185 Deadlift x 7 reps Bar Muscle-Up x 7 reps Rest exactly 5 minutes Three rounds for time [...]

Wednesday 5-22-13 WARM UP: Foam roll 3mins Airdyne Box jumps (step downs)x10 3 big sets of d/u (unbroken sets) 10 Kipping pull-ups 10 kb presses 10 wall balls Bench press 5 bench@ 60% 10 weighted dips (chains or vest) 5 bench@65% 10 weighted dips (chains or vest) 5 bench @70% 10 weighted dips (chains or [...]

Tuesday 5-21-13 WARM UP: Foam roll Hip holds 3mins perside 2mins on Airdyne Good mornings Back squats x10 Leg swings x20 Strict pull-upsx5 Clean&jerk 60%x3+1 65%x3+1 70%x3+1 80%x3+1×2 WOD: Complete as many rounds and reps as possible in 15 minutes of: 10 Hand-Release Push-Ups 15 Box jumps (open a top the box) 20 Kettlebell Swings [...]

Monday 5-20-13 WARM UP: Foam roll 2laps around the bld 10 push-ups 10 squats 10 burpees Hang power snatch 60%x3 65%x3 70%x3x2 Front squat 60%x3 70%x3 80%x3x3 800m run Then 21-15-21 Thrusters (barbell) Pull-ups

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