WOD 3/21/15

Barbell:

Snatch

70% 1 set of 4, 75% 2 sets of 3, 80% 1 set of 3

Deficit Deadlift

55% 12 set of 2 reps

Metcon: 

3 Rounds

10 Box Jump (24,20)

15 KBS (53,35)

20 KB Push Press

* Must row 1,000M during the WOD

WOD 3/19/15

WOD: GO NOVA!

8 Rounds for time:

8 Pull-ups

8 Front squats (95)

8 OH press (95)

Run 200m

WOD: 3/17/15

WOD: Irish Salute to Frisco

AMRAP 10 Min

1 Power Clean (135,95)

5 Lateral Burpees

2 Power Clean

5 Lateral Burpees

go up by 1 rep

WOD 3/12/15

WOD: Nancy

5 rounds for time:

15 overhead squats (95)

400m run 

WOD 3/3/15

WOD: Icy Interlude

4 rounds for time:

5 squat cleans (135)

10 pull-ups

12 push-ups

Run 400m

WOD 2/10/15

WOD: Toilet Paper Re-roll

30 back squats (135)
30 box jumps (24)
30 deadlifts (135)
30 KB swings (50)

WOD: 2/5/15

WOD: Frigid

5 Rounds:

10 Deadlifts (185)

15 Push-ups

20 Double unders

250m Run