July 30, 2012
Warm-Up
     High step, skip, fast arms, butt kick, standing windmill, swinging shoulder cross
     3rounds of 5 hang power cleans, 3 push ups.  warm up the motion dont go heavy
Strength
     5 rounds of 3 reps deadlift
WOD
     3 Rounds
     15 hang power cleans 135/95
     15 burpees

Wednesday 23
Stretch - over all but special attention to shoulder and chest to make sure they dont tighten up
Workout - 500m row
                 30 body weight bench press
                 1000m row
                 20 body weight bench press
                 2000m row
                 10 body weight bench press
          All for time
Eric probably 26 or 27 something
Tom about 29 minutes 180

Monday the 21
Strength HORSE ( Like the basketball game) with Lara lifts based on % of body weight.
Pretty much a tie.  All manner of lifts no more than 5 reps in a challenge.

Work out - 1x7 OHS - strength

     also 21-15-9 box-jump burpees and knees to elbows

     Eric 8:15 (nice work Nancy) Back Squat sets 10ish

     Bringing up the rear Tom 10:03  OHS 115/135/155/165/175/185/190f

Warm-up - Row, roll, shoulders for "rack" position, quads hammies
Workout - "The Bear"
     5 rounds of seven reps of escalating weight
      a rep is: clean, front squat, push-press, back squat, push-press, all with the same weight. The things you cant do, regrip while on the ground, squat clean.

Tom, Eric
65/75/85/95/105

Work out - The Chief
5 rounds of
  3min RFT of:
     3 power cleans 135/95
     6 Push ups
     9 Squats
  1min rest

Tom 22/15 @135,  Karly 22/11 @75,  Lara 22/9 @95

Stretch and Warm-up -  Big roll out and shoulders using the stick, Row 1000 slow
Work out - 7x3 Deadlift, 5x3 push press