080713

I'm focused man!!

Wednesday

All Levels

Strength: Power Clean 5 x 3

WOD: "Nutts"
For Time:
10 Handstand Push -Ups
15 Deadlifts (250/165#)
25 Box Jumps (30/24")
50 Pull Ups
100 Wall Ball 20/14
200 Double Unders
Run 400m with a 45#/25# Plate

-

Level 1

WOD: "Michael"
3R FT
800m Run
50 x Back Ext
50 x Sit Ups



Thursday

All Levels

Skill Builder: Gymnastic Movement Prep
Hollow Rock & Muscle Up Transitions

WOD:
Row 1000m's
Rest 2 mins

For Time:
60 Double Unders
25 V-Ups
60 Double Unders
25 T2B
60 Double Unders
25 Sit Ups
60 Double Unders
Rest 2 mins

For time :
Row 1000m's

-

Level 1

Skill Builder: Review Jump Rope Technique,  Double Unders & Hollow Rock

WOD:
Row 500m's
Rest 1 min

For Time:
100 Jump Rope Passes (Can be Singles or Doubles)
25 Sit Ups
100 Jump Rope Passes
25 Hanging Knee Raises
100 Jump Rope Passes
25 Sit Ups
100 Jump Rope Passes
Rest 1 min

For time:
Row 500m's


Man never made an material as resilient as the human space. - Bernard Williams


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