• WOD 9/9/13

    Strength: front squat 6 x 5 WOD: “FRAN” 21 – 15 – 9 reps for time of: – thrusters (95/65) – pull-ups *rest, then: – 800m run – 40 sit-ups

  • WOD 9/6/13

    Strength: strict press Take 12 minutes to establish a 1 rep max. Record 1RM in log book. WOD: for time “Cash in” 40 dumbbell snatches (50/35) Then: 20 – 15 – 10 – 5 -wall ball (20/14) – box jumps (24″/20″)

  • WOD 9/5/13

    Strength: thrusters 4 x 5 WOD: “JACKIE” (This WOD will be done in heats of 3 people. No exceptions) For time: – 1,000m row – 50 thrusters (45# for both men and women rx) – 30 chest to bar pull-ups (chest must touch bar on each rep) Rest, then: 4 plank holds to failure.