3/5-11/13

3/5/13
REST

3/6/13
A) Every 3:00 for 15:00- 15 burpees and 1 gasser (sprint)
B) EMOM- ascending ladder of strict pull-ups until you can no longer perform the number of pull-ups in the minute without dropping from the bar 
C) 9x3 DE floor press w/ 3x60% (175), 3x65% (185), 3x70% (195)
D) 15min handstands tuck-up on ring work and rack position work
E) 2x20sec L-sit+2x20sec L-hang on rings

A) 1:11, 1:09, 1:11, 1:12, 1:13
B) 9rds+8reps

3/7/13
REST

3/8/13
A) 3RM goodmorning
B) Open WOD 13.1
C) 3x12 banded leg curls

A) 295
B) 169 reps

3/9/13
REST

3/10/13
A) For time: 100 HSPUs, 100 hand release push-ups, 100 hollow rocks w/ a run down and up 3 flights of stairs EMOM

A) 27:58

3/11/13
A) 12x2 DE back squat w/ 60% (245)+40lbs chains
B) 15min clean and jerk work
C) For time: 20 front squats w/ 205, 30 box jumps @30", 40 KB swings w/ 2 pood, 50 wall-balls
D) 4rds- 10 hang muscle snatches w/ 40lbs DBs, 30sec rest, 30 unbroken butterfly pull-ups, 2min rest
E) 3x20 GHD sit-ups w/ 1min rest

C) 7:05