8/30/12

1 mile bike ride

Amrap 20
20 m forward bear crawl 
20 m backward bear crawl 
20 db ground to over head

8/29/12

Lunch
30 min spin

Wod

Rest

8/23/12

Wod
30 situps
30 kettle bell swings
30 supine ring pullups
30 kettle bell swings
30 elevated pushups
30 kettle bell swings
30 half get ups
30 kettle bell swings
30 power pulls
30 kettle bell swing

8/21/12

Wod

5 rdft

1 rope climb
50 m bear crawl
12 t pushups
50 m bear crawl

8/20/12

Wod
15 situps/supermans
21 to 3 db press
100 m farmers walk

8/7/12

1 mile elp

wod
150 wall ball shots #18