11/08/12

• SWOD then...
• 
  
• Pyramid Start at 
• 1,2,3...7,8,7,6...1
• 
  
• Sumo DLHP (70/53)
• OHS (115/85)
• Toes To Bars

11/07/12

• SWOD then...
• 
  
• Team WOD
• 
  
• 30 deadlifts (315/205)
• 70 burpees planks (trainer will explain)
• 120 partner situps (20/14)
• 
  
• **reps are total PER TEAM. Only the partner situps are done by both partners at the same time

11/06/12

• WARMUP: 20 front squats with bar only and 20 pushups 
• 
  
• 5 rounds
•  
• 400 meter run 
• 30 box jumps (24"/20") 
• 30 Wall balls (20/14)

11/05/12

• SWOD then...
• 
  
• 15 Min AMRAP
• 
  
• 2 Rope Climbs or 10 Pullups
• 4 power cleans (205/125)
• 6 HSPU

11/02/12

• SWOD then...
• 
  
• 6 Rounds
• 
  
• 8 Strict Pullups
• 12 Ring Dips / 20 Box Dips
• 30 Mountain Climbers