July 25,2011

150 kb swings




July 24
5 rds
30 situps
30 pushups
3 40m sprints

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 21,2011

5 rds
Max dead hang pullups

Metcon
5 rds
30 pushups
2 50 m sprints

July 20, 2011

AM
10 mile bike

lunch
8 rds
8 pullups
8 hanging clean and jerks
8 burpees

July 19, 2011

wod
4 rds
400 m run
25 pushups
15 db deadlifts