4 on days

MONDAY 120813

CONDITIONING

Run 8 minutes then...

8 Rounds

5 Barbell bent over rows (95)

5 Barbell front squats (95)

5 Push Presses (95)

8:29

Then...

Run 8 minutes

SUNDAY 120812

AMRAP 12 minutes

7 Burpees

7 Goblet Squats (52)

7 Sit ups

8 rounds and 3 situps

SATURDAY 120811 (self prescribed, partner wod w/ with Kopit)

Morning:

3 rounds

Run around tennis track

5 fat bar pullups

4:04

2 hours later

3 rounds

Run around tennis track

5 Ring dips

10 fat bar pullups

15 box jumps

10 minute rest

5 rounds

Amrap 135 deadlift while other person does 10 kb swings

FRIDAY 120810

SKILL

Power Snatch

15 minutes

CONDITIONING

Run 200

20 Overhead Lunges (45)

10 Overhead Squat (65)

Run 400

20 Overhead Lunges (45)

10 Overhead Squat (65)

Run 800

20 Overhead Lunges (45)

10 Overhead Squat (65)

15:15