Wednesday 10-9-13

"Annie"
50-40-30-20-10
Double Unders
Sit Up

Tuesday 10-8-13

3 Rounds for Time:
10 Push Press
12 Pull Ups
200 Meter Sprint

Monday 10-7-13

For Time:
Squat Clean (70% of 1rm)
2-4-6-8-10
Ring Dip
10-8-6-4-2
*EMOM 5 Toes to Bar

Saturday 10-5-13

4 Rounds

10 deadlifts (225#/155#)

5 Hanging power cleans (225#/155#)

10 Hand Release Push Ups 

Friday 10-4-13

For time...

Run 5K 

Thursday 10-3-13

AMRAP 10 min:

10 OHS - (185#/115#)

5 Pull-ups

20 Double-Unders

Rest 5 min, then

AMRAP 10 Min:

7 Front Squats - (185#/115#)

6 KBS - (80#/62#)

5 Burpees

Wednesday 10-2-13

50 Med ball Cleans
5 Rope climbs
40 Med ball Cleans
4 Rope Climbs
30 Med ball Cleans
3 Rope Climbs
20 Med ball Cleans
2 rope climbs
10 Med ball cleans
1 Rope climb