Preston

500m row 1:44
Strict seated behind neck press 3x5
85,105,125(3,2)
Push press 3x3
135,155,175,
3x max rep pull up (3 min rest)
41,30,24

WOD
10 RFT:
100m sprint
20 DUs
10 wb

Time: 14:56

GH

Warm up:
Weighted dips 5x5
53, 70,88,88,88
DL
3x305
1x345(2)

Olympic Skills Class - Powerclean

Endurance WOD

Endurance WOD

4x400m sprints for time, 90 sec rest
Time: 72,62,59,59

6x15m Prowler push 310lbs

http://vimeo.com/39909044

Snatch complex, C2B, Burpee, DUs

Snatch Balance: 95,115,135,155,175
Muscle Snatch: 95,95,95,95
Hang Power Snatch: 135 x 3

15-12-9:
115 Powerclean
C2B
Time: 6:52 (15 set unbroken)

Rest 5 min

5 min amrap:
5 Burpees
25 DUs
Rounds: 6+4

Bench and Powerclean

Bench: 185,205,215,225,235

Powerclean: 7+7 rounds w 185

Row, Burpee, HSPU

4/3/12
Row max D 5 min on/off: 1394 (1:49) pace
Row max D 3 min on/off: 878 (1:44) pace
Row max D 1 mon on/off : 340 (1:36) pace
Total: 2812m

5 RFT:
9 Burpees
9 HSPU
Time: 21:30