7.10.12

Bench 5-4-3-3-2-1 365lbs
Pullups 3 x 10
Dips 3 x 10

B Loop

7.9.12

Back Squat
5-4-3-3-2-2 finished with 435lbs
Shoulder Press 4 x 6
RDL's 4 x 8

Mile Run

7.8.12

60 Min Interval Run

7.5.12 -7.7.12

REST

7.4.12

20 Min Intervals

Mile Run

Mile Run

7.3.12

7 Rounds For Reps
Back Squat @ 185lbs
7 Burpee Box Jumps after each Round
25 Min Cap

CH- 157 Reps

7.2.12

Mile Run

5-4-3-3-2-2
Power Cleans
Deads

7.1.12

30 Min Interval Run

WOD
4 Rounds
500M Row
10 Deads at 225lbs
10 Ring Dips

6.30.12

REST

6.29.12

Ten 20 sec sprints up hill w/ decreasing reps of pushups, from 20 to 2.

6.28.12

AM Lift
5 x 5 Squat
4 x 4 OHS
3 x 10 Knees to Elbows

6.27.12

AM WOD
Bench 5x5
Step Ups 4x8

10 to 1 Burpees
1 to 10 Squats