10-27-13 to 11-02-13

11-02-13
Death by Burpee Box Jump - 10 rds + 9
- 2 min Rest -
2.3 mi Run - 23:14
Skill Work


11-01-13
A. Squat Clean 1 rep every 45 sec x 15 (75-85% 1RM) (105#)

B. Back Squat 5x3 (light weight & fast) (125, 135, 145)

C. Push Press 3x5 (100, 105, 110x3)
+
5 Rounds for Time - 13:08

• 5 DL (275 / 185)
• 10 Burpees
• 15 WB

10-30-13
Skill Work
15 min Easy Row 

10-29-13
10 min AMRAP

• 200m Row
• 10 GHD Sit ups
• 10 Back Ext

 - 5 min Rest -
10 min AMRAP

• 250m Row
• 30 s side bridge L/R
• 30 s side bridge L/R

- 5 min Rest -
10 min AMRAP

• 1 min AD
• 10 reverse Wall Ball
• 10 jump switch lunge

10-28-13
"Cindy" - 15 rds + 10