10.31.14

October 31, 2014 by Chad Smith

Front squat 2-2-2-2-2-2

WOD
Amrap 15 min
1-2-3-4-5…
C2b RX /Mus NL
Run
100 m-200m-300m-400m…
( ladder style 1 c2b then run 100m and so on)

10.30.14

October 30, 2014 by Chad Smith

Skill work (work on something you need help with)

WOD
3 min
21 thrusters 95/65
21 pull-ups
Rest 1 min
2 min
15 thrusters
15 pull-ups
1 min rest
9 thrusters
9 pull-ups
( goal is to complete each set unbroken)

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