WOD

Tuesday 20160503

21-15-09
Power Cleans 135
Traditional Burpees
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Monday 20160502

Row 30 Minutes
rest 3 minutes every 1,000 meters
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Saturday 2016 0430

4 rounds for time of:
Run 400 meters
10 traditional burpees
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Friday 20160429

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.
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Thursday 20160428

Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155-lb. hang power cleans, 5 rep
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Tuesday 20160426

Shoulder press 3-3-3-3-3-3-3 reps
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Monday 20160425

15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories
Rest 3 minutes between rounds.
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Saturday 20160423

Watt Bike -45 minutes -
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