01 06 14

WOD 01 06 14 P A1. OTM [14]: (HPC + PC) 55% 1RM C&J x7 A2. OTM [14]: (Full Clean + PJ+ SJ) x7 B1. 4 rds: ME AD {0:30/1:30} B2. 4 Rds: ME Row {0:30/1:30} C. Weighted reverse plank:

12 19 14

WOD 12 19 14 WU: 8-7-6-5: Pushup, Jumping Jack, Air Squat / PVC (light) OHS A1. OTM: Push Jerk (6-6-4-4-4-4) Increasing.  Go as heavy as perfect technique allows. A2. OTM: Row {0:20/0:40}.  Attempt to maintain meters rowed each rd. Score =

11 04 14

WOD 11 04 14 A. 12 Rds @ easy pace: (DB/KB is preferred over barbell) Run 100m* / Row 150m.  Keep this portion to about 1 minute total per round. Rds 1-4: 1 set of 6 Strict Press Rds 5-8: 1 set of 5