WOD - Saturday, July 4

Run 5 K

WOD - Friday, July 3

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

SQUAT!!!!

Need I say more!! SQUATS AND MILK!!!!!

WOD - Thursday, July 2

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

WOD - Wednesday, 7.1.09

For time:
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

WOD - Tuesday, 6.30.09

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

WOD - Monday, 6.29.09

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD - Sunday, 6.28.09

Rest Day