• WOD 8/27/13

    Strength: weighted push-ups 5 x 5 work with a partner WOD: for time: – 1,000m row – 400m med ball run – 30 push-ups – 30 pull-ups – 30 sit-ups – 30 burpees

  • WOD 8/26/13

    Strength: front squat 5 x 5 work with a partner WOD: 12 minute AMRAP “Cash in” 800m run Then with time remaining ascend AMRAP of: -3 front squat – 3 burpees over bar -6 front squat – 6 burpees over bar -9 front squat – 9 burpees over bar (135/95) *continue by adding 3 reps

  • WOD 8/23/13

    Strength: back squat 3 x 15 WOD: “Cash in” 400m med ball run Then 3 rounds of: – 30 hand release push-ups – 20 sit-ups – 10 burpee box jumps (24″/20″) “Cash out” 400m med ball run