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WOD 8.28.14

Workout of the Day 8.28.14 Skill of the Day: 5 Rounds of: 5- Front Squats w/5 second tempo down and 3 second pause 6- Front Rack Lunge Steps Strength: NONE WOD: 20 Minute AMRAP of: 12- Snatch #55/#85 10- Push

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Endurance WOD 8.28.14

Endurance WOD 8.28.14 Swim: 400m Rest 3 Minutes 200m Rest 2 Minutes 100m Bike: 3 round sprints of 2-miles each rest 5 minutes between *This is split into 2 sessions

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WOD 8.27.14

Workout of the Day 8.27.14 Skill of the Day: 5 Minute EMOM: 20- Double Unders Strength: 5 Rounds-Every 3-Minute on the Minute 8- Back Squat @70% WOD: 4 Rounds for time of: 200m- Run 10- Wall Balls #14/#20 @10ft target


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