October 2, 2014

Fri. 10/3/14

3-6-9-12-9-6-3 STO (115/88) T2B Prisoner Squat Jumps (Rx must squat to slam ball) I-Run […]
October 1, 2014

Th. 10/2/14

on a continuous clock I- Run (Rain Sub 150m Row) – 5-10-15 Pull Ups […]
September 30, 2014

Wed. 10/1/14

Buy In – 70th Run – 21-18-15-9-6 KBS (32/24) Box Jump Over (24/20) DU […]
September 29, 2014

Tues. 9/30/14

hang Clean 5×3 ((light to mod.) catch in 2″ then 4″ then 6″ landing […]
September 28, 2014

Mon. 9/29/14

SP 7×3 – BSquat 4×5 – OHS 3×8 (Use a Light wt.: 2sec hold […]
September 25, 2014

Fri. 9/26/14

Play with upside down for 5min. – Sumo Deadlift 3×10 – Heals wider than […]
September 24, 2014

Th. 9/24/14

DB Snatch -Any Way- build to a heavy 3 – 9-15-21-15-9 STO (115/88) BSquat […]
September 24, 2014

Wed. 9/24/14

Hang Snatch High Pull 5×4. Stay in a light to moderate range focus on […]
September 22, 2014

Tues 9/23/14

PP 5×5 – 3 Rounds 20 WBS (20/14) 10 DL (165/123) 5 HR Burpees […]
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