• WOD 5/31/13

    Strength: overhead squat 3 x 5 WOD: 2 minutes at each station followed by 1 minute of rest/transition – max wall ball (20/14) – max box jump overs (24″/20″) – max overhead squats (95/65) – max burpees over bar – max hang clean (95/65) *score is total # of reps completed. Rest, then 4 sets

  • WOD 5/30/13

    Strength: deadlift 3 x 5 WOD: for time: – 1 mile run – 50 double unders – 50 deadlifts (135/95) – 50 kettle bell swings (53/35) Rest, then 3 planks to failure.

  • WOD 5/29/13

    Strength: front squat 3 x 5 WOD: 3 rounds for time: – 15 hand release push-ups – 15 front squat (135/95) – 15 pull-ups *rest, then: – 45 toes to bar – 800m run