May 13 2013

WOD
3 Rounds of:

1 minute as many reps as possible for each movement:
Air Squats
KB Snatches (#53/#35)
Situps
RKB Swings (#53/#35)

Rest 1 minute between each round. The score is the total number of reps the athlete has completed throughout the entire workout.

May 10,2013

Dundurn Heavy Weapons shoot weekend.

WOD
12 minute AMRAP of:

30 Double Unders
5 Hang Power Snatches (#95/#65)
10 Ring Dips

Endurance
Sprint the following distances with a 1:1 ratio of rest

400 meters
300 meters
200 meters

May 9 2013

SKILL……
Burgener Warmup

STRENGTH….
Every 30 seconds for 5 minutes perform 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

WOD
21-15-9 reps of:

Burpee Bumper Plate Snatches (#45/#25)
Pullups