9/1/2014

A
3 Rounds for quality
15 OHS 45/35
15 Back Ext
15 Box Jump
15 Pull-up
15 Dips

B
Front Squat
3-3-3-3-3 Build to a heavy triple

D
4 Rounds
3 Muscle Ups
5 Hang Power Clean 135/95
7 Front Rack Lunge Steps
9 Box Jumps

8/29/2014

A
10 Mins Cardio Warm Up

B
Snatch
20 Mins to build to a heavy single

C
4 Rounds for time:
100m Farmers Carry 35/24#
7 Burpee Pullup + Toe to bar
14 Deadlift 185/125
21 Double Unders