Wed 4/18/12
4 RFT 5 Pull Ups 15 Box Jumps (20/16) 5 Pull Ups 15 DU 5 Pull Ups 300m Row 400m Run
4/17/12 Tues
On The Run With A Broken Down Bear Compare to 3/19/12 Rx Wt (95/65) 17 min Rx Cap 25 min Gen Cap 2 Island Runs 10 Power Cleans 10 Front Squats 10 STO 10 Back Squats 10 STO from Back 2 Island Runs 8 PC 8 FS 8 STO 8 Back Squats 8 STO from […]
4/16/12 Mon
Shoulder Press: Start with empty bar. Perform sets of 5 increasing wt by 10lb ea. set until failure, or 10th set. Main Wod. “My Aching Balls” 3 Rounds For Time 400m Run 15 Dead Lift Shrugs 15 Front Squats 15 Squat Cleans 15 Push Jerks All Work Is Performed With 20# Med. Ball
4/14/12 Sat
The Lab Is Closed. Beach Wod Today At Ocean Reef Park