09/30/13

MOD 3-position squat clean & jerk Muscle up practice WOD “Sally” Back squat challenge, 135/95# -squat at “bring sally down” -stand at “bring sally up” -perfect score is 30 squats

09/27/13

Level Testing -warm up on your own -yes, you have to redo Baseline if you didn’t record your time -yes, everyone tests today

09/26/13

MOD Hang power clean triple WOD “DT” 5x 12 deadlift 9 hang power clean 6 push jerk

09/25/13

MOD Wide stance box squats WOD 5x AMRAP 3 5 t2b 10 ball slams 15 goblet squats

09/24/13

WOD KALSU 100 thrusters *EMOTM 5 burpees Compare to 021113, 102712

09/23/13

MOD Tabata squats, jumping lunges, push ups WOD 5x 10 ring rows 20 box kumps 30 kbs *EMOTM 5 push ups

09/20/13

MOD Warm up WOD 125 ball slams 100 push ups 75 sit ups 50 pull ups 25 ring dips *Any time you break any of the exercises, add 5 more reps to the total

09/19/13

MOD Shoot throughs WOD Greg 22 of each Double under Deadlift Hang clean Push jerk Pull up Push up Box jump Burpee Kb snatch Row, calories

09/18/13

MOD Hopscotch WOD 5K, skipping only

09/17/13

MOD Snatch complex WOD 10 rounds 30sec AMRAP kb swings 30sec rest