WOD 10.31.13 Thursday

HAPPY HALLOWEEN! #boo

12 min EMOM
1 Power Clean
work up to heavy single

3 rounds for time of:
400 meter run
10 Power cleans, 135/95
15 Box Jump Overs, 24″/20″

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WOD 10.30.13 Wednesday

Deadlift, 88% x 3 x 4
Press, 80% x 4 x 4

3 rounds for time:
25 Burpees
25 Kettlebell swings, 53/35

Comp 1/2
5-4-3-2-1 of:
Muscle-ups
Clean and Jerk, 205/135

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WOD 10.29.13 Tuesday

Back Squat, 86% x 2 x 4

9 min amrap
3 Snatch + 3 Back Squat, 115/75
6 + 6, 9 + 9…cont up ladder

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WOD 10.28.13 Monday

Bench Press
60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1

15 min amrap
4 Cleans (full), 115/75
8 T2B
24 Double Unders

Fitness Conditioning
6 Front Squats, 50% (from rack or ground)
12 Sit-ups
24 Double Unders (1:1)

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