11/19/13
skill: pullups 4 min AMRAP 400m sprint max out front squats (95/65)
11/18/13
Over head squats 5-5-5-5 5-10-15-10-5 OH sqts kb swings toe to bars
11/15/13
5-3-2-1-1 12 min AMRAP 5 Push press 10 push press 15 double unders
11/14/13
20-10-10-20 burpee broad jumps box jumps 100m sprint
11/13/13
100m bear crawl 100 air squats 100 skier jumps 50 situps 50 dips 50 lunges 100m crabwalk
11/12/13
Deadlift 3-3-3-3 9 deadlift 100 m sprint 6 deadlifts 200m sprint 3 deadlifts 300m lift
11/11/13
SKill: Bear Complex 4 rounds 2 bear complex 135/95 8 L-pullups 10 burpees bar jump overs
11/9/13
Hero WOD BADGER 3 rounds 30 sqt cleans 30 pull ups 800 run
11/8/13
Skill: HSPUs 9-15-21 Rope Climb HSUPs weighted lunges (heavy) Rope Climb