2-6-14

Shoulder Press
Spend 8 minutes to work up to 1RM

Split Jerk
Spend 8 minutes to work up to 1RM

For time: 
50 Ring dips
50 Deadlifts (165/100)
50 Ring dips

2-5-14

Warm-up
In front of a clock set for 18 minutes:
3 minute of Burpees
3 minute of GHD Sit-ups
3 minute of Inverted Burpees
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees

-5 min of light cycling on Airdyne-

EMOTM-8
Odd: 10 Box Jumps
Even: 10 KB swings

-rest 1 min-

EMOTM-8
Odd: 10 Box Jumps
Even: 10 SDLHP

"Life is 10 percent what happens to me and 90 percent of how I react to it" -Charles Swindoll

02-04-14

Strength:
15 min work on
L Sits 
Pistol Squats
Handstand Walks

Metcon: (CrossFit HQ WOD)
For time:
50 L Pull-ups 
50 Squat Cleans
50 L pull-ups