Monday 10.13.14

Skill: On the minute for 10 minutes:
- 5 Kettlebell Snatches (53/ 35#)
- turn 180 degrees
- 40 yard Sprint

WOD: 3 rounds for time of:
- 30-second L-Sit hold (hold "L" for as long as possible within 30 sec)
- 20 Pull Ups
- 20 Burpees

* Optional: 7:00 time cap
- accumulate 30 Strict Handstand Push Ups (at hardest variation)

Post times to comments.

Monday 9.17.12

J.R. checking the depth of his Squat so he knows he is coming down far enough that the crease of his hips sit below the top of his knees.  This is required of every Squat no matter how much weight you are holding.

Strength: Back Squat 3x5 (add 1-5# heavier than last week). Max reps on last set

Conditioning:   Every 30 seconds for 10:00:
- Sprint 40 yards

*Start the clock, sprint 40 yards every 30 seconds.
*Once you complete the sprint, you have the rest of the 30 seconds to rest.

Post weights to comments.