Saturday, 05.25.13: 05-25-13

A) The infamous 100's WOD

For time

100 Wall balls ( 20lbs/14lbs

100 Chest to bar Pull-ups ( Any Style: Strict/Kip/Jumping) ** If you use a band, then they must be strict **

100 Pistols (Alternating)

100 DB Snatch 70lbs/45lbs ( Alternating)

**MOD***

* 75%= 75 Reps for each

* 50%= 50 Reps for each

** Pistols Mod**

Candlestand to Pistol/ Rolling to Pistol  :http://youtu.be/T91-mrS7NtE  ( I realize that we don't have a video of this movement in our movement page at the moment, so here is a demo I quickly found on You-tube)

Friday, 05.24.13: 05-24-13

A) Olympic Lifting

• 10 Mins to establish a 3 RM overhead Squat ( From the Rack or Ground)

* Rest 5 minutes**

B) Metabolic Conditioning

• 30 Burpee Muscle-ups for time

* SUB*

• 30 Plate Burpees

then,

• 30 Jumping Muscle-ups

Thursday, 05.23.13: 05-23-13

Rest Day