8/13/13 - rope climb run

• SWOD: 15 Min for 1RM Squat Clean
• AMRAP 15: 
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• 1,2,3,4 rope climbs / 3,6,9,12 strict pull-ups
• 200 M run
• *rope climbs increase by 1 every round
• **strict pullups increase by 3 every round

8/12/13 - Grace (benchmark)

• SWOD: Pendlay Row 5-5-5-5-5 
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• Grace
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• 30 Clean & Jerk (135/95) 
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• 3 min rest. 
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• 1000 M row

8/10/13

• Teams 2-3
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• AMRAP 25
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• 12 KB American Swings (70/53)
• 20 Wall Balls (20/14)
• 200 M run
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• **total reps is per team**
• teams of 3 will have 18 KBS and 30 WBS

8/9/13 - Snatch / OHS / Bar Hops

• SWOD: 5x3 floor press 
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• 10 rounds 
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• 5 Snatches (95/65) 
• 5 OHS 
• 20 barbell hops 
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• Cool down: 3x ME static chin up holds

8/8/13 - Thruster / T2B / Dubs

• SWOD: Agility Sprint 
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• (setup similar to CF games) 3x per athlete 
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• 12 Min AMRAP 
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• 5 Thrusters(155/105) 
• 10 Toes To Bar 
• 30 Double Unders