October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

September 14/15: 10′s!

Fat Bastard19

Strength:

Take 10 minutes to establish a max box jump height. Then every 30 seconds for 6 minutes do 1 box jump at 85% of your max height.

WOD:

10!

10m sprints

Burpees

then

20 squat cleans (155/105)

Fat Bastard19

August 31/15: Rough Tough WOD!

pcf1

Strength:

10 minutes to establish the following heavy complex:

squat clean + hang squat clean + front squat

WOD:

For time do the following

10 reps of the strength complex at 90% of the weight you reached

1 mile run

10 reps of the strength complex at 90% of the weight you reached

pcf1