1/07/14

• SWOD: Single Arm DB Row 3x10 each arm
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• 3 Minutes AMRAP per movement with 1 min rest between movements
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• Ring or Bar (RX is ring) Muscle Ups / C2B pullups
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• Pushups
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• Box Jumps
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• Ab Mat Situps
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• Sumo DLHP (70/53)

1/06/14 - DT (benchmark)

• SWOD then...
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• DT 
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• 5 Rounds
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• 12 Deadlift (155/115)
• 9 Hang Power Clean
• 6 Push Jerk

1/4/14

• 400 M med ball run
• 40 Wall Balls
• 400 M med ball run
• 30 Wall Balls
• 400 M med ball run
• 20 Wall Balls
• 400 M med ball run

1/3/14

• SWOD: Strict Shoulder Press 5-5-5-5-5
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• EMOM 10
• 3 Deadlifts (225/155)
• 4 burpees over the bar
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• rest 5 min
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• AMRAP 10
• 12 Toes To Bar
• 6 Snatches (135/95)

1/2/14

• SWOD: Back Squat 5-3-3-1
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• 4 rounds
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• 400 M run
• 15 Pullups
• 10 Floor Press (185/95)