WOD for Saturday, August 30, 2014

“Hammer”
5 Rounds, each round for time:
5 Power Cleans (135-lb / 95-lb)
10 Front Squats (135-lb / 95-lb)
5 Jerks (135-lb / 95-lb)
20 Pull-Ups
Rest 90 seconds between rounds.

WOD for Friday, August 29, 2014

Skill Work
4 X 7 Front Squat
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WOD
7 RFT:
10 Wall Balls (20-lb /14-lb)
10 Ring Dips

WOD for Thursday, August 28, 2014

Skill Work
3 X 1 Front Squat
3 X 1 Push Press
3 X 1 Thruster
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WOD
3 RFT:
200 m Run
30 Box Jumps
20 Kettlebell Swings (24 kg / 16 kg)

WOD for Wednesday, August 27, 2014

Dirty Thirty
30 Box Jumps (24”/20”)
30 Jumping Pull-ups
30 Kettlebell Swings (24 kg / 16 kg)
30 Step Walking Lunges
30 Knees to Elbows
30 Push Presses
30 Sit-ups
30 Wall Balls (20-lb / 14-lb)
30 Burpees
30 Double Unders