Tues. 1/6/15
Hang Snatch 5×2 – OHS 4×5 – Rev. Grip BB Row 10-8-6-4 – 4 Rounds 15 WBS (20/14) 10 Cal. Row 5 C&J + J (155/118) 15 Singles
Mon. 1/5/15
back Squats 10-8-6-4 – Front squats 4×5 – HS Holds 3 x 30sec S/S 5 strict pull ups – Rocket Jumps 3×5 – 4 Rounds Sand Bag Tri Turn. (36/24) 8 Pull Ups Tri. Turn. No SB 4 C2B 10 DU 10 Singles
Fri. 1/2/15
courtesy of Wayne Lewis Q’s Filthy 50 “Birthday Wod” Buy In: 50 DU 50 Burpees 50 KBS (24/16) 50 Box Jumps (24/20) 50 WBS (20/14) 50 Deadlifts (155/118) Buy Out: 1965m Row
Wed. 12/31/14
Plan to come in at the top of the hour to warm up. Wod will start at 20 min. after the hour. “Luke” 400m Run 15 Clean & Jerk (155/118) 400m 30 T2B 400 45 WBS (20/14) 400 45 KBS (24/16) 400 30 Dips 400 15 steps Wt’d Lunges (155/118) 400
