Thursday, January 23rd

01-23-14

Strength:
Hang Power Snatch work

W.O.D.
7 Rounds for time-
7 DB snatch Right arm
7 DB snatch Left arm
7 clapping push ups
2 rope climbs

January 13th 2014

01-13-14

10 Rounds:
7 Hang Power Snatches
7 Push Press
7 OHS Squats

Thursday Jan. 9th

01-09-2014

W.O.D.
In teams of 2:

7 min AMRAP: 8 Unbroken S2O
rest 2 min
7 min AMRAP: 8 Unbroken Front squats
rest 2 min
7 min AMRAP: 8 Unbroken Pullups
rest 2 min
7 min AMRAP: 15 Unbroken Double Unders

RX: 115/75

Wednesday January 8th

01-08-14

"Nancy"
400m run
15 OHS
5 Rounds