120525 Friday

For time:

20 reps each exercise:

• kb halo pass / half moon pass
• squats  -  blob/sb/kb                  heavy
• dl            185/155
• wb            20/14
• row         calorie
• 800m run (use watches for ind. time)

120524 Thursday

10min to find M4D:

• OHS from rack

10 min  AMRAP -

• 10  x  bj
• 8    x  push up
• 6    x  hollow tucks

120523 Wednesday

Four rounds for time:

• 10  x  sdhp      95/65
• 10  x  ps
• 200m run
• 10  x  pp
• 10  x  roll outs

120522 Tuesday

Skill  -  BS

• 85%     3 x 3 + 3 x 3 bj

WOD -  For time:

• 1 mile run  -  use watches
• 20  x  kb snatches      10 ea arm
• 15  x  ring push ups
• 10  x  pc                     95/65

120521 Monday

Skill -  10 min:

• Find 1rm ground to OH

WOD - 15min AMRAP

• 5    x  Pull ups
• 10  x  wall sit ups
• 20  x  squats