WOD 2-20-15

AMRAP30
E2MOM-Row machine
25 Squat thrusters
25DU (75 s)
25 Plank jacks
25 lateral broad jumps

WOD 2-19-15



Mobility/Warm-up
Shoulders
hamstrings


5X
12 DL
9 Power Cleans
6 Push Press
3 Plate Pushes

WOD 2-18-15

Skill
Practice roll up(partner)

WOD
150 Banana Splits

WOD 2-17-15

Mobility/ Warm-up
Shoulders
hang clean progression

20-->10
Hang cleans

50 high knee jumps ropes

20-->10
Pushups

WOD 2-16-15



 5 Rounds

- 3 Back Squats
   Tempo-32X1
-25 unbroken KB Swings
-Banded Hip Flexor stretch (1min each)


5 Rounds
12 Wall Balls
12 Sit ups

5 Rounds
12 Box jumps
12 Step ups