8/25/14-8/28/14

Monday:
Benchmark: For Time-50 T2B *5min time cap
Strength:Strict Press 5x5@70%
WOD- On a 12 min Running Clock.
1 min max- Deficit Push ups 45s/25s
1 min max - Back squat 95/65
2 min max-Deficit Push ups
2 min max -Back squat
3 min max-Deficit Push ups
3 min max -Back squat * total number of reps is score.

Tuesday: Strength/skill: 10 min Emom- 2 Cleans @ 70%*Drop and reset*
WOD:  8 Rounds for time
           14 KBS Snatches 55/35
           30 DU(3:1)
* Alt arms after each round


Wednesday:20min AMRAP:
12 S2O (115/75)
10  OH Lunges
800m run
Fun Stuff(optional): Air dyne: 15 min
30 sec on 30 sec off

Thursday:Warm up-15 min of Mobility
WOD- 2 Rounds not for Time.
Run 800m
50 air squats
Row 1500m
30 Russian KBS 70/55
Air Dyne 5 min at Moderate Pace
20 GHDS

Friday- :))))