11-6-13

Strength:
Muscle Snatch 
3-3-3-3-3-3-3

Metcon:
"Rowing Nancy"
5 Rounds:
400m Row
15 OH Squats (95/65)

"It never gets easier. You just get better." - Unknown

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11-5-13

Skill:
Double unders
Start with 5 reps on the first minute. Add 5 reps each successful minute. 

Metcon
Tabata:
-Row (cal)
-KB swings (reps)
-Box Jumps (reps)
-Burpees (reps)

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

11-4-13

Strength:
Front Squat
5-5-5-5-5
3-3-3-1

Metcon
For time:
100 wall balls
80 Push ups
60 Pull-ups
40 GHD Sit-ups
20 Ring Dips

Post weight and times to forum.