8/07/12

• SWOD then...
• Pyramid
• 
  
• 1,2,3...7,6,5...1
• C2B pullups
• burpees
• Front Squats (135/95)

8/06/12

• SWOD then...
• 12 Min AMRAP
• 
  
• 7 Deadlifts (185/115)
• 3 Hang Power Clean (185/115)
• 100 M run
• cool down: situps

8/04/12

• teams of 2
• 
  
• 800 M run
• 60 wall balls
• 60 box jumps (24"/20")
• 60 clapping pushups
• 800 M run
• 
  
• *Both 800 M runs will be done together. Reps for other exercises will be split in any way the teams want. Add 1/3 of reps for teams of 3.
• *One teammate working at a time.
• *Teams of 3 can work 2 people at once on reps.

8/03/12

• SWOD then...
• 3 rounds
• 10 push press (155/95)
• 25 Russian KB swings (70/53)
• 40 double unders / 120 singles

8/02/12

• SWOD then...
• 5 rounds
• 5 hang power snatch (115/75)
• 5 OHS (same weight)
• 400 M run