Thursday, July 28, 2011

Complex

50 DB Burpee Complex For time
(With DB in hand perform a pushup, squat clean and thruster.)

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Monday, July 25, 2011

body weight bonanza

25 chest to ground pushups
100 walking lunges
100 military sit ups (frog style)
100 ft. bear crawl
25 chest to ground pushups

Clean, Jump, Swing

Spealler Warm-up

Dynamics:
Cat Scratchers
Pass throughs
Bergerner Warm-up with PVC (as a group)

WOD: 3 RFT
9 Hang Power Clean 155/115
12 Box Jumps 24″/20″
15 KB Swings 2/1.5 pood