Tuesday Sept 30, 2014

5rds for time: 5 Deadlifts 95#
                      10 Burpees

5x5 Good Mornings

3x10 Tri Ext

Monday Sept 29, 2014

Wod - 4 rds for time: 400m Run
                                     10 Hang Power Clean and Jerk 45#

3 sets max Double Unders

50 Situps

Saturday Sept 27, 2014

1RM Back Squat

Wod - 3rds for time: 400m Run
                                    20 Alt DB Snatches 15#

50 Situps

Thursday Sept 25, 2014

3 rds for time: .25 mile on Airdyne
                       100' Farmers Carry 36# KB
                         20 Situps

20 Good Mornings 33#

Tuesday Sept 23, 2014

5x5 Deadlifts

3rds for time: 18 Kb swings 25#
                       72 Single Unders

3x15 Hip Ext

Monday Sept 22, 2014

Wod - 3rds for time: 400m Run

                                   15 Front Squats 45#  15 Burpees  

                                 400m Run

                                   12 Front Squats         12 Burpees

                                  400m Run

                                     9 Front Squats           9 Burpees

For the Burpees - Do not do the push up, just drop down then stand back up

3x10 Tri Ext

50 Situps