120928

2 Rounds of:3 Minute Drill:   200m Sprint & ME Pull-ups 3 Minute Drill:   200m Sprint & ME Wall Balls3 Minute Drill:   200m Sprint & ME KB Swings2 minute rest b/w rounds 

120927

50 Box Jumps21 Press50 Box Jumps21 Push Press50 Box Jumps21 Thrusters50 Box Jumps21 Deadlifts50 Box Jumps21 Burpees

120924

20 Minutes to establish 1RM:Bench PressBack Squat"Sarge"3 Rounds for Time of:6 Squat Clean Thrusters (165/115)800m Run6 Burpee Box Jump Over

120922

1 mile Military Indian Run 2 rds with Partner 100m medball lunges 50 burpees 100m slam ball toss 50 HR pushups Finisher: Annie 50-40-30-20-10 Dubs Ab mat sit ups

120920

Snatch Balance 4 x 2 20 min amrap 20 ub kb snatch/arm (20/45) 200m run 20 box jumps 200m run Finisher: 3 rds 5 ring extensions/side 10 diamond pushups 20 sec tuck hold or L-sit on parralettes

120919

Strength: Front Squat 5 x 3 (3RM) Conditioning: "Running Grace" 800m run 10 Clean & Jerk 400m run 10 Clean & Jerk 800m run 10 Clean & Jerk

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