• WOD 5/27/14

    Strength: back squat 5 x 5 WOD: for time – 30 back squats – 30 deadlifts – 20 back squats – 20 deadlifts – 10 back squats – 10 deadlifts (135/95) *Time cap 10 minutes. Rest, then: 3 minute plank. 3 burpee penalty per drop.

  • WOD 5/23/14

    Strength: overhead squat 5 x 3 WOD: 9 minute AMRAP “Buy in” 50 double unders Then: AMRAP of – 15 kettle bell swings – 10 kettle bell carries over box (20″ m/f)

  • WOD 5/22/14

    Strength: power cleans 5 x 3 WOD: for time: – 30 power cleans – 20 hang cleans – 10 ground to overhead (135/95) *12 minute cap. Rest, then: 3 minutes, max sit-ups.