Friday October 25, 2013

Warm Up
10 Dead Lift
Army Crawl/Army Crawl
10 American Swings
15 Burpees

Clean & Jerk 3 x15
Back Squat 5×5

WOD – “Blair”
Max Reps Push Press
60kg Bar?
Post Results

Superman 3 x 30 sec

Thursday October 24, 2013

Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

Tuck Jumps 4×10

WOD
3 Rounds:
400m
50 Air Squats
“Train Fast, Be Fast,
Train Slow, be Slow”

Jogging the 400 does no good at this point.  Push yourself.