Saturday

Sat. Sept. 29 2012 WoD: “Jason” 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups  

Friday

Friday Sept. 28 2012 Part 1: Hang Squat Snatch 1-1-1-1-1 Part 2 AMRAP 7 Minutes: 5 Chest to Bar Pull Ups 7 DB Shoulder-to-Overhead (45/30)

Thursday

Thurs. Sept 27 2012 Part 1: Press 6×3 @ 85% rest 1 min between sets Part 2: 21-15-9 Sumo Deadlift Hi pull (95/63) Row (Calories) GHD Situps  

Wednesday

Wed. Sept. 26 2012 WoD: Five rounds for time of: 15 Walking lunge steps, carrying a barbell in the front rack position (95/63) 30 Double-unders Β 

Tuesday

Tues Sept. 25 2012 Part 1: Snatch Balance 1-1-1-1-1 Part 2: β€œNancy” 5 rounds for time: 400 meter run 15 Overhead squat (95/63)