Mob 1/21/13
Front Squats 5×5 3 Rounds 21 WBS (20/14@9) 18 KBS (32/24) 15 Box Jumps (30/24) – open & in control 12 Burpees 9 Cal Row 3 DB Power Snatch per side (70/45)
Fri 1/18/13
Push Press 5×3 Front Squat 5×3 3 Rounds 10 SDHP (100/70) 5 T2B 10 Squat Cleans (100/70) 5 T2B 10 Thruster (100/70) 5 T2B 150m Row
Th 1/17/13
Group Run To Cleary Strength Work: 1 Arm DB Row 4×8 Met Con: 21-15-9 WBS (20/14@9) 5 Burpees KBS (32/24) 5 Burpees Box Jumps (30/24) 5 Burpees DU I-Run
Wed 1/16/13
wod 1 5 Sets – max wk time 60 – 120 sec rest 3 Hang Clean 3 Front Squats 3 STO wod 2 EMOM 12min add wt every 2min Squat Clean