Tuesday 12/1/15

Strength 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position 5 sets (3 sec pause at knee for first two, then in power position for third) WOD 5 Rounds 6 Power Cleans @ 75% of bodyweight 9 Box Jumps 24/20 12...

Monday 11/23/15

Strength Find 1 rep max weighted Pull-up WOD For time 5 Rounds 8 reps KB Complex(Clean-Push Press-OHS) 53/35 16 Burpee Box Jumps 24/20 32 Abmat Sit-ups

Friday 11/20/15

Strength Paused Back Squats 5 sets of 5 reps(3 sec pause at bottom) WOD 4 Rounds 1 min Row for Cals rest 1 min 1 min KB Snatches 53/35 rest 1min 1 min Knees to Elbow rest 1 min