OSFX 20150513

Warm up:
5x3 snatch

WOD:
12 min AMRAP

* 6 hang snatch
* 9 push jerk
* 12 toes to bar
* 15 box jumps

OSFX 20150511

Warm up:
4x5 deadlift 70-85%

WOD:
5 rounds for time:
* 25 cal row
* 16 CTB pull ups
* 9 hspu

OSFX 20150504

Warm up:

5x5 Deadlift 75%

WOD:

5 rounds for time:
* 15 KB swings 2/1
* 15 deficit hand release push ups (25# plates)
* 400m run

OSFX 20150408

Warm Up:

7x2 squat clean 70%

WOD:

12min AMRAP:
* 10 overhead squat 95/65#
* 20 KB swings 55/35#
* 30 double understand or 400m run

OSFX 20150325

9, 15, 21, 15, 9:

Burpees, box jumps, pull ups
500m row

OSFX 20150323

Warm up:
3 rounds:
* 12 OH walking lunges 45/25#
* 12 Romanian deadlifts (bar)

Power:
8 sets
* power clean 80%
* squat clean 80%

WOD:
4 rounds:
* 7 thrusters 95/65#
* 14 toes to bar
* 200m run

OSFX 20150318

Warm-up:
DU skills work

Power:
5x5 front squat (heavy)

WOD:
14 min AMRAP
* 30 wall balls 20/15#
* 20 cal row
* 10 shoulder to overhead 95/65#