Friday
112814
WOD:
Start and finish the WOD with a 400m run
21-15-9
Hang Power Clean 135/95
Box step up w/ KB 50/40
*Compare to June 10th 2014

Wednesday
112614

Main:
For time:
60 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Power Snatch 105/75
20 jumping lunges (10 each leg)

Tuesday
112514

MAIN:
8 RFT
3 Ground To Overhead 185/135
6 Bar Rollouts (evil wheels)

Monday
112414
“CrossFit Total”
Back Squat 1rm
Shoulder Press 1rm
Deadlift 1rm

Friday
112114
Strength: Deadlift 5×5. Add 10# to last time.

Main: “Grace”
30 Clean and Jerks 135/95

Thursday
112014
16 min AMRAP
Dice game
Front squat 135/95
Box jump 24/20
Grasshopper
Reverse weighted bear crawl 35/25

Wednesday
111914
Strength: extra warmup/mobility

Main: Chipper for time
20 Calorie Row
30 Burpees
40 Kettlebell Ground to Overhead 40/30
50 Toes to Bar
60 Overhead Reverse Lunge 45/25
150 Single Unders

Tuesday
111814
Strength: Shoulder Press. 5×5. Add 5# to last time.

7 min AMRAP, rest 1 min, 5 min AMRAP:
5 Pushups
7 Russian KB Swings 50/40
9 Air Squats

Monday
111714
Strength: Back squat 5×5. Add 5# to last week.

Main: “Fran”
21-15-9
Thrusters 95/65
Pull-ups

111414
3 RFT
10 deadlifts 275/185
50 double unders