Friday 8-30-13

Warm Up Row 500m 10 OHS Shoulder Mobility Dynamic Stretches Skill Floor Press 3-3-3-3-3 Conditioning 8 minutes 1000m Row With remaining time AMRAP T2B  

Thursday 8-29-13

Warm Up Jumping Jacks Mountain Climbers Shoulder Mobility Dynamic Stretches Skill Open Gym Conditioning 10 RFT 5 HR Push-ups 10 Wall-balls (20#/14#) 15 Russian Twists (20#/14#)  

Wednesday 8-28-13

Warm Up 400m Run 10 OHS Shoulder Mobility Dynamic Stretches Conditioning “Nasty Nosejob” WOD #1 7-5-3 OHS (135#/95#) Box Jumps (30″/24″)   Rest 3 Mins   WOD #2 7-5-3 Hang Snatch (135#/95#) Strict Pull-up   Cash Out 5 100m Sprints HAPPY BIRTHDAY...

Tuesday 8-27-138

Warm Up- Double Unders 10 OHS Shoulder Mobility  Dynamic Stretches Strength- Snatch Deadlift 5-5-5-5-5 Conditioning- 10 min AMRAP 3 Deadlifts (185#/155#) 30 Double Unders

Monday 8-26-13

Warm up- 400m run 10 OHS Shoulder Mobility Dynamic stretches Strength- Front Squat 3-3-3-3-3 Conditioning- 4 RFT 400m run 12 Thrusters (95#/65#) 10 Burpees