Monday – August 12, 2013

Run 800M; Rest 3Min; Run 800M

10 Minute AMRAP

15 Wall Balls (20/14; 16/10)

30 DUs

Tuesday – August 13, 2013

Push Press @ 70%

5-5-5-5-5

3 RFT

20 Pull-ups

15 Toes to Bar

10 KBS (53/35)

5 Burpees

Wednesday – August 14, 2013

OHS

5-5-5-5-5 @ 70%

3 RFT

400M Run

21 Burpees

Thursday – August 15, 2013

Front Squat 75%

3-3-3-3-3

“Death by Snatch” (95/65; 75/55; 55/35)

1 Min = 1 Snatch

2 Min = 2 Snatches

3 Min = 3 Snatches

So on and so forth, until you cannot complete the number of repetitions in under 1min

Friday August 16, 2013

5-Minute L-Sit Hold

5-Minute Plank Hold

“Fran”

21-15-9

Thrusters (95/75; 75/55)

Pull-ups

 

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