Monday

Monday August 26 2013 NOTICE: Pot Luck this saturday at Richard’s place: RSVP Here. Part 1: Hang Snatch 3-3-3-3-3 Part 2: “Helen” 3 rounds for time: Run 400m 21 KBS (24/16) 12 Pull...

Saturday

Sat. Aug. 24 2013 Part 1: EMOM for 10 minutes: 3 Clean & Jerk Part 2: 3 rounds for time: 25 Burpees 25 Wall Balls (20/14)  

Friday

Friday August 23 2013 Part 1: Back Squat 3-3-3-3-3 Part 2: 3 rounds for time: Run 800m 21 Pull Ups 15 Ring Dips

Thursday

Thurs. August 22 2013 Part 1: EMOM for 10 min: Shoulder Press x 5 heaviest possible, pick a weight you can do all sets the same Part 2: For Time: Row 2000m 50 Overhead Squats (75/53)  

Wednesday

Wed. August 20 2013 Part 1: Deadlift 5×3 @ 80% Part 2: AMRAP 12 min: 25 Air Squats 12 Kb Snatch (24k/16k) (6 each arm)