MONDAY 3-4-13
5 Rounds for time:
~100 meter Shuttle Run*
100′ Walking Lunge-from one wall to the other and back
30 Squats
*Run from 1-2 and back
1-3 and back
1-4 and back
1-5 and back
touch one hand to the floor and one foot over the line

TUESDAY 3-5-13
7 Rounds for time:
35 Double Unders – count attempts
1 Snatch
score is time and total successful weight lifted

WEDNESDAY 3-6-13
Back Squat*
5-5-5-5-5
*try to get to your body weight or beyond

THURSDAY 3-7-13
5 Rounds for time:
400 Meter Run
20 Wall Ball Shots (20, 14)
20 Push Press (75, 55)

FRIDAY 3-8-13
“Baby Hamilton”
5 Rounds for time:
500 Meter Row
20 Push-ups
400 Meter Run
20 Pull-ups

SATURDAY 3-9-13
Open Gym with Dylan
from 8am to 10am
Work on a skill that you need to improve on or do a wod you missed from earlier in the week.

Posted in Workout of the Day