WOD for Monday, September 8, 2014

WOD
Boat Race
3 RFT
30 Double Unders
400 m Run
Rest 1 minute between each round
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Skill Work
Bear Complex
7 Rounds of:
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat
5 Push Press

WOD for Saturday, September 6, 2014

“Rankel”
AMRAP – 20 Minutes
6 Deadlifts (225-lb / 155-lb)
7 Burpee Pull-ups
10 Kettlebell Swings (24 kg / 16 kg)
Run 200 m

WOD for Friday, September 5, 2014

“Blue Balls”
4 RFT
400 m run
15 Wall Balls (20-lb / 14-lb)
15 Overhead Wall Ball Lunges (20-lb / 14-lb)

You must hold the ball the entire duration of the WOD.  If at any point you set it down, there will be a 4 burpee penalty.