10/7/13
Skill: Jump Rope 50-40-30-20-10 lunges Double unders pushups (adv. Dynamic push ups) (1 Muscle up after each round)
10/4/13
Jerks 3-3-3-3 3-6-9-6-3 Farmers carry Jerks Spiderman pushups dips
10/3/13
Front Squats 5-5-5-5 8 rounds 300m run 8 front squats 10 kb swings
10/2/13
WOD 1: mile for time WOD 2: 6 rounds 2 man makers 100m sprint