Author: lumpy6488

5/1/14 Strength: 10 rounds of 30 seconds on/30 seconds off (5rds of each) 1) Shoulder touches/HS holds 2) Ring dips Wod: 15 min amrap 100

4/30/14 Strength: Push Press 10 min to find 1 RM Wod: 12 min amrap Wall balls 5-10-15-20-25-30…… After each set of wall balls complete 5

4/29/14 Strength: Hang Cleans 10 min to find 1 RM Wod: 30 split jumps 10 Ring push ups 10 Ground to OH 135/95 30 split

4/28/14 Strength: Back squat 70/5 75/5 80/5 x 3 sets Rest 90 seconds Wod: 3 Rounds 20 hang power cleans 115/75 20 ab mats 20