4/29/2008

Grace
For Time
30 Clean and Jerk #135

4/26&28/2008

5 Rds
15 Hang Power Snatch #95
500m Row

4/23/2008

5 Rds for time

500m Row
15 Box Jumps
15 Thrusters #65

4/21/2008

3 Rds for Time:

50 Burpees
50 GM #45
50 Situps

4/19/2008

AMRAP 20

15 SDHP #65
15 Push Press #95
Floor Drag down
Broad Jump back

4/18/2008

Micheal

3 rds for time:

800m run
50 Back Extensions (sub #45 GM)
50 Sit Ups

4/15 &16/2008

AMRAP 20
With a #95 barbell perform
5 Hip Snatches
10 Squat Jumps
15 Behind the Neck Jerks

Squat Jumps are only 1/4 to 1/2 depth

Adjust weight as necessary

Then:
3 40m sprints with 10sec rest between
Rest 30sec
Repeat 4x

4/11 &14/2008

Drag and Thrust
15-12-9
#135 Thruster
Body drag down and back