Tuesday March 12, 2013

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Kettle Swings

Mats
Ladders

20 Yard Sprints
on the minute
every minute
for 20 minutes

 

Monday March 11, 2013

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m run

Thrusters
3×15

Front Squat 5×5

WOD – “Tiffany”
1 Round
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Core
3×30 sec
Back Extensions
Knee Ups
Russian Twists