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
1/29/11 Sat
Main WOD: 10-9-8-7-6-5-4-3-2-1 Push Press (135/85) Front Squat (135/85) Push Ups Sit Ups DB Row (80/40) Bldg Run after even rounds
1/28/11 Th
Strength Work: Shoulder Press 12-10-8-6-4 Dread Lift 5×5 Main Wod: Dead Lift Burpee Tabata Rx (135/95) score Total reps and lowest round
1/27/11 Th
Technique and Development: Snatch 3-5 Sets of: 4 Hang Snatch High Pull 4 Power Snatch 4 OH Squat 5 Rounds For Time 8 Overhead Squats 8 Pull Ups Bldg Run