HAPPY LABOR DAY Monday 20140901

Warm up: 500m row,  40 sit ups,  30 push ups,
20 bix jumps @ 20", 10 cleans @ bodyweight
WOD: 'FRAN'  21-15-9
Thrusters @ 95/55#
Pull ups

Friday 20140829

Warm up: 500m row,  400m run,  30 push ups,
20 pull ups,  10 burpees
WOD: Pyramids
100 Sprinter toe touches
1 min plank
75 sit ups
1 min plank
50 Russian twist @ 35/25#
1 min plank
25 V-ups
1 min plank
* now go back up

Thursday 20140829

Warm up: 500m row, 40 push ups,  30 squats,
20 pull ups, 100 jumpropes
WOD: 3 rounds of
800m run
30 DL @ 165/115#
15 Bar facing Burpees

Wednesday 20140827

Warm up: 50 jumping jacks, 400m run,  30 push ups,
20 GHDs, 10 barbell hang snatches
WOD: complete for time
1000m row
100 double unders
10 rounds EMOTM of
1 Clean
1 Clean & press
1 Snatch
@ 135/95#

Tuesday 20140826

Warm up: 50 Mountain climbers, 400m run, 30 overhead squats with
barbell,  20 GHDs,  10 burpees
WOD: 20 MIN AMRAP
15 in and outs ( it's a mountain climber with both legs)
10 box jumps @ 24/20"
5 unbroken pull ups*

*overhand strict, kipping, or butterfly, NO chin ups.
For rx'd pull ups must be unbroken. If you do 3 and get off the bar, count
starts over.

Monday 20140825

Warm up: 500m row, 400m run, 30 sit ups, 20 burpees, 100 jumproes
WOD: 5 rounds of
10 ea Single arm KB snatch @ 44/26#
20 Spider-man push ups

Friday 20140822

Warm up: 500m row,  400m run, 30 double unders,
20 GHDs,  10 burpees
WOD: 15min AMRAP
20 abmat sit ups
15 T2B
10 HSPU