2/3/11 Th
Main WOD: 2 Rounds For Time 30 Cleans (75/53) 20 Dead Lifts (165/123) 10 Overhead Squats (75/53) 5 Box Jumps (30/24)
2/2/11 Wed
Strength Work: DB Incl. Bench Press 12-10-8-6-4 Main WOD: For Time – 21 DB Hang Power Snatch – Per Side 21 Pull Ups 21 Single DB Squats On The 15’s On The 9’s Go Heavier ea round if possible.
2/1/11 Tues.
Strength Work: Front Squats 5×5 Main Wod: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) SDHP (95/65) Push Ups (Rings- body parallel) After the above is completed Cleary Run
1/31/11 Mon
Strength Work: Shoulder Press 5×5 Main WOD: 4 Rounds For Time Bldg Run 5 Burpees 15 AKBS (24/16) 5 Burpees 15 WBS (20/14) 5 Burpees 15 Sit Ups