05.21.2013 [tuesday]

WOD: “HELEN” 3 Rounds for Time: 400m Run (Row if bad weather) 21 KB Swings (American) 53/35# 12 Pull Ups Midline: Partner Ball Throughs 3×10, each direction.

04.16.2013

[slideshow] WOD 1:     5 Power Cleans (225/155# or 85%) 400m Run 10 Power Cleans (185/135# or 70%) 400m Run 15 Power Cleans (135/95# or 50%) 400m Run *REST 8-10 minutes as needed WOD 2:    Tabata Row