6/29/12

• SWOD then...
• 
  
• 4 rounds 
• 
  
• 12 Sumo DLHP (95/65) 
• 12 Push Press (95/65) 
• 12 med ball situps (20/14)

6/28/12

• SWOD
• 
  
• 3 rounds
• 
  
• 800 M run
• 8 muscle ups / 15 ring dips / 45 box dips

6/27/12

• SWOD then...
• 
  
• 1,2,3,..7,8,7,6...1 
• *pyramid up to 8 and back down*
• 
  
• Pullups 
• KB Swings (70/53) 
• Wall Balls (20/14) 
• 
  
• cool down: 100 med ball partner situps (20/14)

6/26/12

• SWOD then...
• 12 Min AMRAP
• 
  
• 3 Deadlift (315/225)
• 20 mountain climbers
• 30 double unders
• rest 5 minutes
• Run 1 mile for time

6/25/12

• SWOD then...
• 
  
• EMOM - Every minute on the minute
• 5 rounds
• 5 OHS (135 / 95)
• 12 HR pushups
• 2 minute break then...
• 5 rounds EMOM
• 10 Front Squats (135 / 95)
• 10 burpees