• WOD 4/30/13

    Strength: front squat 3 x 5 WOD: for time – 30 front squats – 30 kettle bell swings – 400m run – 20 front squats – 20 kettle bell swings – 400m run – 10 front squats – 10 kettle bell swings – 400m run (135/95) (53/35)

  • WOD 4/29/13

    Strength: push press 4 x 5 WOD: 8 minute AMRAP – 6 burpees – 8 strict press (95/65) – 10 wall ball (20/14)

  • WOD 4/26/13

    Strength: overhead squat *take 15 minutes to work on form/practice WOD: 4 rounds for time – 10 overhead squats (100/65) – 10 pull ups – 10 box jumps (24/20) Rest, then: – 500m row – 800m run * for time