2/6/2014

Main – WOD

Front Squat (3×5)

Metcon (Time)

5 RFT
5 Box jumps (24″/20″)
20 ALT Kettlebell Swings
10 Deadlift (225#/155#)

2/4/2014

Main – WOD

Shoulder Press (3 rm)

Shoulder Press (2×5@ 70% of today’s 3rm)

Shoulder Press (2×5@ 65% of today’s arm)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
10 Toes to bar
10 Deadlifts (185#/135#)