Monday 6-9-14

AMRAP 8 Min
10 deadlifts (165#/105#)
8 power cleans
6 burpees over the bar

Saturday 6-7-14

30 MIN AMRAP....

DODGE BALL!

Friday 6-6-14

"Cidny"
AMRAP 20 MIN
5 pull ups
10 push ups
15 air squats

Thursday 6-5-14

In teams of 2
Row 4k
Max sprints around building

Teams of 3 Row
6K
Max Sprints around building (1 member will rest after sprint and before row)

*Score is total number of laps accomplished and time rowed

wednesday 6-4-14

12 min to establish a 1rm Push Press

Then...

For time
30 shoulder to overhead (135#/225#)
30 Power Cleans 

Tuesday 6-3-14

EMOM 5 MIN
10 Burpees (should take no more than 35 Sec, if it is reduce to 7 or 6)
EMOM 4 MIN
12 wall balls (20#/14#)(should be unbroken)
EMOM 3 MIN
14 KB Swings (53#/35#)
EMOM 2 MIN
16 push ups
MAX REPS in 1 MIN
Air squats

*your score is number of air squats

Monday 6-2-14

5 Rounds for Time:
200 meter Pinch Plate Carry (35#/25#)   *5 burpees every time the plate is put down
20 Toes to Bar