• WOD 5/5/14

    Strength: back squat 4 x 3 WOD: for time: – 25 back squats – 25 burpees over bar – 20 power cleans – 20 back squats – 10 shoulder to overhead – 10 burpees over bar (135/95) *12 minute time cap.

  • WOD 5/2/14

    Strength: overhead squat 5 x 5 WOD: 12 minute AMRAP “Buy in” 400m med ball run Then: – 12 overhead squats (95/65) – 12 pull-ups Rest, then: 4 L Sit Holds to failure.