Friday 4-4-14

FOUNDATIONS

20-14-8
DB Thrusters
Walking Lunges
W/ 400 meter run between rounds

CROSSFIT & COMP

Tire flips & Prowler Pushes!!

Wednesday 4-2-14

Foundations
5 Rounds for Time
5 Pull ups
10 Knee raises
15 Squats
-Then-
800 meter run

Crossfit & Comp

5 Rounds
400 meter row
30 Wall Balls 20/14
Rest 1 min between rounds

Tuesday 4-1-14

CROSSFIT & COMP
EMOM x 8
5 Dead lift
5 Box jump

3 Rounds for time
30 KB Swings 56/35… 70/56
20 OH Lunges 45/25
10 Pull ups…… CTB