10/07/11

• AMRAP 20:
• 
  
• 50 mountain climbers
• 30 KB russian swings (70 / 44)
• 10 push presses (115 / 75)

Thirsty Thursday 10/06/11

• 250 M run
• 7 squat cleans (155 /105)
• 40 Russian Twists (45 / 25)
• 500 M run
• 7 squat cleans (155 /105)
• 40 Russian Twists (45 / 25)
• 750 M run
• 7 squat cleans (155 /105)
• 40 Russian Twists (45 / 25)
•  

Hero WOD "Paul"

• 5 rounds of: 
• 
  
• 50 Double unders
• 35 Knees to elbows
• Overhead walk, 20 yards (185 / 105)

Tuesday Tag Team

• 5 rounds
• 
  
• 30M band sprints (3x each partner)
• 250 M
• 20 box jumps

Monday Rehab 10/03/11

• warmup
• SWOD

then...

• AMRAP 15 minutes
• 
  
• 5 Deadlifts (255 / 165)
• 10 HSPU
• 10 Pullups