Monday 20150511

Warm up: 500m row,  50 over/unders
WOD: 15min AMRAP
10 snatches @ 95/65#
5 overhead squats @ 95/65#

Friday 20150508

Warm up: 1000m row,  10 C2B Pull ups,  10 K2E,
10 T2B
WOD: 15min AMRAP
5 Single arm KB swings (ea arm)@ 44/26#
10 KB swings @ 44/26#
10 Burpees

Thursday 20150507

Warm up: 500m row,  10 Curtis P's
WOD: complete for time
400m run
25m front rack walking lunges @ 45/30#
800m run
25m front rack walking lunges @ 95/80#
1600m run

Wednesday 20150506

Warm up: 500m row, 5 rounds of 10 air squats 2 Burpees
WOD: "FRAN"
21-15-9
Squat thrusters @ 95/65#
Pull ups

Tuesday 20150505

Warm up: 500m row, 400m run, 100 jumprope
WOD: 4 rounds of
25 Sit ups
25m Overhead barbell walk @ 135/95#
25 Push ups
25m Hang carry @ 135/95#

Monday 20150504

Warm up: 100 jumpropes, 50 air squats, 20 burpees
WOD: complete for time
40 Boxjumps @ 30/24"
100 double unders
30 Boxjumps
100 double unders
20 Boxjumps
100 double unders
10 Boxjumps
100 double unders

Friday 20150501

Warm up: 500m row, 400m run, 30 push ups, 20 GHDs,
10 burpees
WOD: 10 min EMOTM
100 yrd Dash
1 Snatch Squat @ 80% bodyweight