Thursday 7/15/10

Strength:
Jerk 3x3x2x2x1x1

Met-Con:
For Time:
800m Run
15 KB Swings (53#)
21 Box Jumps (24")
15 KB Swings (53#)
800m Run

Cash Out:
30 Ring Dips

Tuesday 7/13/10

Skill:
work on a weakness of yours

Met-Con:
AMRAP 15:00-
400m Run
Max Rep Pullups

Cash Out:
AMRAP 3:00 - Double Unders

Thursday 7/8/10

Hang Snatch 2x2x2x2x2

"The Filthy Fifty" For Time:
50 Box Jumps (24)
50 Jumping Pullups
50 KB Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall Ball (20,10ft)
50 Burpees
50 Double Unders

Tuesday 7/6/10

Gymnastics skill work (handstands, muscle ups, kipping, iron cross, etc...)

"Grace" For Time:
30 clean & jerks (135#)

Cash Out:
200m sandbag run x 5 (90# and 45#)