WOD 8.29.14 Friday

Complete 3 rounds for time of:
400 meter run
21 Knees to elbows
12 DB Hang Power Snatch, 45/30 lb dbs each hand

Extra Credit:
10 Heavy Swings + 5 Ring Dips OTM 10 Minutes

WOD 8.28.14 Thursday

5 x 5 Front Squat, HAP

10-9-8-7-6-5-4-3-2-1 for time of:
DB Thrusters, 45/30 lbs
Pull-ups
Ball Slams, 35/25 lbs

Extra Credit:
25 yard Butcher High Push Sprint, 180/120 lbs
OTM 10 Minutes

WOD 8.27.14 Wednesday

5 x 5 Deadlift, HAP

:30 on/:30 off x 6 rounds
Rope Climbs (sub pull-ups)
Wallball, 30/20 lbs
Burpees to 6″ target

Extra Credit:
Tabata – :20 on/:10 off x 16 rounds
Alternating Handstand Hold/Hollow Rock

WOD 8.26.14 Tuesday

Partner WOD
12 min amrap
30 Double Unders
15 Power Snatch, 75/55
*alternating rounds

5 x 5 Back Squat, HAP

Extra Credit:
100 yard sprint OTM 12 minutes