Sunday 07.28.2013

Rest day
Grab a beer and some BBQ and watch the final day of the CrossFit Games 2013.

Saturday 07.27.2013

For time:
50 Shoulder to overhead 115/75#
400 m run
40 burpees
400 m run
30 Kb swing 53/36#
400 m run

Tuesday 07.23.2013

Back Squat
5-5-5-3-3-3-1-1-1
Ascending load each set

Gantry Endurance WOD
Albertos’s 300’s
7x300m fast w/ 300m jogging recovery

Monday 07.22.2013

3 Position snatch
4 x 3 AHAP
then
3 rounds
10 Power snatch 95/65
30 Double unders

Saturday 07.20.2013

“Jason”
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups