Friday, Sept 27th, 2013

Strength:  Hang Squat Clean - 1 rep every :30 for 5 Mins

WOD:  For Time (recognize this?)

50 reps of each of the following,

Double Unders

Burpees

Back Extensions (on GHD)

Shoulder to Overhead (45)

Knees to Elbows

Walking Lunges

KB Swings (16kg)

Jumping Pull Ups

Box Jumps (24)

REC:  Foam Roller

Saturday, June 22nd, 2013

WOD:  "Filthy Fifty"

For time.  Each movement must be completed before moving on.

50 Box jump (24/20)
50 Jumping pull-ups 
50 Kettlebell swings (1.5/1)
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press (45/35)
50 Back extensions 
50 Wall balls (20/14)
50 Burpees 
50 Double unders