Thursday July 1 2010 Snatch Balance 1-1-1-1-1 Then 5 rounds for time: 3 Rope Climb 5 DB Press (45/30) 200 m Plate Run (45/25)


Wednesday June 30 2010 Skills/Tech: POSE review, 400m run. Burgener Clean Warmup. WoD: “Elizabeth” 21-15-9 Clean (135/95) (Full Squat Cleans) Ring Dips Bonus/Finisher: How many double unders can you do in a row? 5 minutes time limit, restart as many times as...


Tuesday June 29 2010 Back Squat 3-3-3-3-3 Then: Max Rounds in 7 Minutes: 7 Box Jumps (heels must land on box each jump). 7 Knees to Elbows


Monday June 28 2010 Skill Work: Rowing, HSPU – get upside down on boxes with hips above the shoulders if unable to do at least 2x10lb plates + abmat HSPU. For Time: 200m Row 10 Handstand Pushups 400m Row 8 HSPU 600m Row 6 HSPU 800m Row 4 HSPU 1000m Row 2...