7/1/13 - Nate (benchmark)

• SWOD then....
• 
  
• AMRAP 20
• 
  
• 2 Muscleups / 6 strict pullups
• 4 HSPU / 8 modified
• 8 KB American Swings (70/53)

6/29/13

• teams of 2 or 3
• 
  
• 60 burpee- box jumps
• 200m run
• 
  
• 40  burpee- box jumps
• 400m run
• 
  
• 20 burpee- box jumps
• 800m run
• 
  
• 10 burpee- box jumps
• 1200m run

6/28/13

• SWOD then...
• 
  
• 15 Min AMRAP
• 
  
• 7 Toes To Bar / 15 V-Ups 
• 10 Stationary OH Lunges (45/35)
• 20 Russian Twist (45/35)

6/27/13

• SWOD then...
• 
  
• 70 wall balls (20/14) 
• 800 M run 
• 5 Rope Climbs / 15 strict pullups

6/26/13

• SWOD then...
• 
  
• 7 Rounds 
• 
  
• 7 Sumo DLHP (135/95) 
• 7 OHS (135/95) 
• 40 Double Unders