October 1st, 2014

Skill:

Build up to a 3 Rep Max Sumo Deadlift

 

WOD:

14 Minute EMOM

Odd: 5 x Sumo Deads (225/135) + 15 Air Squats + AMRAP Double Unders

Even: Rest

*Score = DU's 

September 30th, 2014

WOD:

Run 1.25km

5 Rounds 

12 Chest to Bar Pull Ups

9 Squat Snatch (65/95)

6 Strict HSPU

then,

Run 1.25km

September 29th, 2014

Skill:

Front Squat 5x5 (Across)

 

WOD:

Grace

30 Clean and Jerks (95/135)