3/21/12 Wed
Front Squat 5-5-5-5-5 Clean High Pull 2-2-2-2-2 10 min AMRAP 3 Power Cleans (155/103) 5 Burpees over Bar 7 Pull Ups
3-20-19 Tues
Power Clean 3-3-3-2-2-2-1-1-1 5 Rounds For Time – 20 Min Wod Cap – Rx Cap 15min 16 DU (Sub 100 Singles) 8 Dead Lifts (225/150) 4 Dips (40lb chain&chin to metal/BW) 2 HSPU – No Pillows No plates-Full Extension-Head To The Floor-Back To Full Ext. (Rx Requirement Only) Non Rx: 5 strict push ups and […]
3/19/12 Mon
BB Row 12-10-8-6-4 Runnin Wit Da Broke Down Baby Bear! 200m Run 10 Power Cleans (95/65) 10 Front Squats (95/65) 10 STO (95/65) 10 Back Squats (95/65) 10 STO (95/65) 200m Run 8’s 200m Run 6’s 200m Run 4’s 200m
3/17/12 Sat
70th Run 10 GTO (95/65) 10 Box Jumps (24/20) 70th Run 10 GTO 10 Box Jumps 400m Run 10 GTO 10 Box Jumps 2 Island Runs 10 GTO 10 Box Jumps 1 Island Run