Wednesday 10-1-14

10-9-8-7-6-5-4-3-2-1

HSPU's
Deadlift (275#/185#)

200 Meter Sprint 

Tuesday 5-30-14

3 Rounds

12 TTB

24 KB Swings (53#/35#)

Monday 9-29-14

Box Squat @ 90%
2-2-2-2-2

Then...

4 Rounds
5 Power Cleans (165#/115#)
10 CTB Pull ups

Saturday 9-27-14

UNRAVEL

6 Rounds For Time:

46 Double Unders

7 Hang Power Cleans (155#/105#)

4 Front Squats (155#105#)

1 Shoulder to Overhead (155#/105#)

Friday 9-26-14

In Teams of 3
100 Deadlifts (225#/135#)
200 Burppees (1 member holds push up position, 2nd member burpees over member holding plank, 3rd member rests.  Rest goes to burpee, burpee to push up hold, push up hold to rest)
2,500 Meter row (done in 250 meter sprints then switch) 

Thursday 9-25-14

Push Press + FS
3-3-3-3-3
*Work up to heaviest set of three possible
*Perform 3 Push press straight into 3 Front Squats without putting down the bar

Wednesday (HUMP DAAAAY!) 9-24-14

5 rounds
25 Double unders
12 Alternating DB Snatches (55#/35#)