Monday, March 16th, 2015:

"Jackie" 

For time:

1,000 meter Row 

50 Thrusters (45/35)

30 Pull Ups 

3 sets 

Pull Ups max effort (Dad no band/ Mom blue band) 

Banded Overhead - 2 min per side 

Foam Roll Lats - 2 min per side 

Wrist Stretch - 2-3 minutes 

Friday, March 13th, 2015:

8 minute AMRAP 
10 deadlifts (135/95)
15 box jumps (24/20)
15 deadlifts (185/115)
15 box jumps 
20 deadlifts (225/155) 
15 box jumps 
25 deadlifts (275/185) 
15 box jumps 
30 deadlifts (315/225)
15 box jumps
AMRAP deadlifts (265/255) 

Power Clean post WOD heavy single 
(10 min cap) 

Floss hamstrings w/ lax ball - 2 min per side 
Split practice - 2 min per leg 

Thursday, March 12th, 2015:

Rest Day 

knee voodoo band - 2 min per side 
double lax ball low back - 2 min 
lax ball calf - 2 min per side 

Wednesday, March 11th, 2015:

5 rounds for time 
15 wall balls (20/14)
15 pull ups 

foam roll lats - 2 min per side 
wrist mobility w/ voodoo band - 2 min per arm 
banded overhead - 2 min per side

Tuesday, March 10th, 2015:

15 minute AMRAP 
30 jumping lunges
30 kettlebell swings (53/35)
30 push ups 

Power Snatch post WOD heavy single 
(10 min cap)

squat hold - 4 minutes (hold poll if needed) 
plantar mobilization - 2 min per side 
banded ankle mobility - 2 min per side 

Monday, March 9th, 2015:

For time 
30 cal row 
30 burpees 
rest 1 minute 
20 cal row
20 burpees 
rest 1 minute 
10 cal row 
10 burpees 

foam roll quads and ITB - 3 min per side 
couch stretch - 2 min per side 

Friday, March 6th, 2015:

5 rounds for time
400 meter run
20 dumbbell push press (35/20)
10 power cleans (135/95)

Snatch post WOD heavy single