11/17/14
6 rounds for time: 400 m run Rest 1 minute between rounds
11/15/14
Hero WOD: “Jag 28”
11/14/14
10 minute AMRAP: 5 HSPUs 10 situps 15 pullups
11/13/14
Front Squat 1 rep max 8 min EMOM 10 frt squat @ 60%-65% of one rep max
11/12/14
Partner wod Medicine ball work 10 rounds 20 wallballs 20 med ball sqt cleans 100m run with ball
11/11/14
18-10-16-18 Weighted lunges strict press event push ups or hand release push ups run 400m run 9-5-8-9-5 Scissor Lunges strict press reg push ups
11/10/14
Power Clean 2 rep max 3min amprap 5 power cleans 5 burpee bar jumpovers rest 1 min Do it again
11/08/14
Partner WOD Start and finish with 800 m run 5 rounds 20 dead lifts 20 hang cleans
11/07/14
Big 8 rep mx Bench Press 4 rounds max out bench press max out push ups
11/06/14
2 rounds x2 4oom run rest 1 min x4 200 m run rest 30 sec