08-22-12 Wednesday

Lift: Push-press

warm-up, then 5x3 from the rack using 10lbs more than last week

Metcon: "Grace" -- 30 reps for time

-Clean and Jerk 135 lbs

-JD

08-21-12 Tuesday

Lift: Back Squat (95%)

2 every 1.5 mins for 6 sets

Metcon: 4 rounds

-10 thrusters (95lbs)
-10 kipping pull-ups

-JD

08-20-12 Monday

Lift: Bench Press 5x5 @85% followed by 2x20 light close grip barbbell bench add 5-10lbs from last week

Metcon: 5 rounds

-30 push-ups
-500m row

-20 push-ups
-500m row
-10 push-ups
-500m row

-JD