July 28th, 2014

Skill:

Work up to a heavy 5 Reps Backsquat

Once finished,

5 x 1 at 110% of the 5 Reps

WOD:

15-12-9

Unroken Clean and Jerks 

*As heavy as possible, each set must be unbroken

July 26th, 2014

WOD:

3 Rounds

Run 400m

21 Burpees

Then, 

2 Rounds

75 Sit Ups

200m Walking Lunge

July 25th, 2014

Skill:

6 x 4 Box Squats 

 

WOD:

100 Box Jumps (24/30)

EMOM - 5 Burpees