1-31-14

Spend 15 minutes on some Goat Work 
**DUs is recommended for most**
If you can't get 50 DUs unbroken, then work on 'em. Set a new PR everyday you practice DUs.

Metcon:
EMOTM-10
5 Squat Clean @ 60% of 1RM

-rest 5 minutes-

EMOTM-10
3 Deadlifts @ 70% of 1RM

1-29-14

Bench Press
10-10-10

Metcon:
50 Superman Rocks
45 Pull-ups
40 Dumbbell Lunges (40#/20#)
35 Deficit Push-ups
30 V-ups
25 Squat Clean Wall Ball (20#/14#)
20 Lunging HS against wall
15 Ring Dips
10 DB Snatch (40#/20)

1-28-14

Warm-up
In front of a 10:00 clock:
1:00 Squats
1:30 Double-unders
2:00 of Push-ups
2:30 of Back extensions
3:00 of Pull-ups 

Score is how many reps totaled. 

Metcon:
3 Rounds of
3 Rope Climbs or 18 T2B
7 Push Jerk 205/135
11 Burpee Box Jumps 24/20 

"I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan