Week of August 11-15, 2014

Monday
WV Championship WOD #3

Death by Pull-Ups

Tuesday
Bench Press
3 x 70%
3 x 80%
3 x 90%
Rep Test @ 100%
Training Max = 90% + 15 pounds

For time:
Run 400m
15 TTB
20 Thrusters 65/45#
Run 800m
20 Thrusters 65/45#
15 TTB
Run 400m

Wednesday
"Flight Simulator"
10-20-30-40-50-40-30-20-10 Unbroken Double-Unders

Thursday
Hang Clean
3 x 70%
3 x 80%
3 x 90%

WV Championship WOD #4

Friday
1:00 Handstand Hold
40 KB Snatches 53#/35#
40 OH Lunges 135#/95#
40 KB Snatches 53#/35#
1:00 Handstand Hold
*if you can walk on your hands, do a 60′ foot HS Walk instead of the hold