8/20/2012
5RFT
25' lunges holding barbell overhead (135/95)
10 knees to elbows

8/13/12
3 Rounds For Time
500 m Row
400 m Run

8/10/12
"Cindy"
20min AMRAP
5 pull ups
10 push ups
15 air squats

8/8/12
10min AMRAP
15 ground to overhead 75#
30 double unders

8/6/12
21-15-9 reps for time
Box jump
KB swing (American swing) 53/35#
Sumo Deadlift High Pull 75/55 #

8/3/12
Filthy Fifty
Box Jump 24"
Jumping Pull ups
KB swing (35)
Push Press (45)
Knees to Elbows
Back Extension
Wall Ball (20)
Burpees
Double Unders

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