4-11-14

Skill:

4x:
:15 jumping jack
:15 Air squat
:15 Mountain Climbers 
:15 Jumping Squat 
then;

4x:
:15 Plank
:15 superman
:15 side plank (L)
:15 side plank (R)

Wod:

21-15-9
@ 65/95
Front Rack Walking Lunge
Push Press
Push Jerk

Elbows Up!

"Striving for success without hard work is like trying to harvest where you haven't planted." 
-David Bly

4-9-14

Strength/Skill:
Work up to Heavy Hang Snatch Shrugs
8 x 5 sets

Work up to Hang Squat Snatch
70% x 2
75% x 2
80% x 1
85% x 1
80% x 1
85% x 1

WOD:
For Time, 12 Min Time Cap:
Broken down in any manner
100 Hollow Rocks
100 Superman Rocks
100 Air Squats

4-8-14

Strength/Skill:
4 Rounds of
60 sec max effort strict pull-ups
60 sec rest
*Focus on lat activation

Metcon:
10 Rounds:
1 min max distance run 
1 min rest

Post number of reps for each round and total distance to board.