Monday

Monday Sept. 30 2013 Part 1: EMOM for 10 min: Hang Snatch + Overhead Squat @ 80% Part 2: 3 rounds for time: Run 400m 30 Kettlebell Swings (24k/16k) 30 Air Squats

Saturday

Sat. Sept. 28 2013 WoD: “Fight Gone Bad” Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/53) Box Jump (20/17) Push-press (75/53) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between...

Friday

Friday Sept. 27 2013 Part 1: Front Squat 5-5-5-5-5 Part 2: 3 rounds for time: 15 Power Snatch (95/63) 15 Pull Ups 15 Push Press (95/63)

Wednesday

Wed. Sept. 25 2013 Part 1: 3 Position Clean (floor, knees, hip) + Jerk 1-1-1-1-1 Part 2: AMRAP 15 min: 5 Ring Dips 10 Pistols (5 each side) 50 feet farmer carry (2x 50lb/35 lb)