Monday, November 25, 2013

Monday November 25th

11-25-13

Strength:
Strict Press-
3-3-3-3-3

5 rounds:
8 S2O
12 KB swings
200m run

Killer:
100 sit ups
50 TTB
25 GHD

Wednesday, November 13, 2013

Wednesday Nov. 13th

11-13-13

W.O.D.
In Teams of 3-
9x200m run
150 push press
150 sdlhp
9x200m row

1 person works at a time, a kb must be held the whole time by the group

Wednesday, November 6, 2013

Wednesday November 6th

11-06-13

Strength:
Front Squat: 3-3-3-3-3

W.O.D.
Fran
21-15-9
Thruster
pull up

Monday, November 4, 2013

Monday November 4th

11-04-13

W.O.D.
3 rounds
20 kb swings
20 box jumps
400m run
20 burpees
20 deadlifts