TEAM WOD Saturday 6-12-10

Warm-Up
CFWU x 3

Team WOD
Teams of 2
50 burpees
80 clean and jerks 75#/45#
100 squat hops
80 weighted situps 45#/25#
50 burpees

WOD Friday 6-11-10

Warm-Up
2x CFWU

Box Squats
4x8
4 sets of 8 reps, not progressive

or
3x12
air squats - toes agains the wall practice full depth

WOD:
5 Rounds
5 Deadlifts #275
8 Wall balls #20/12
10 Ring Dips

WOD Thursday 6-10-10

Warm-Up
3x CFWU

Sumo Deadlift High Pull
5x5
or
v-ups
4x10

WOD:

Five rounds for time of:

Run 400 meters
65/45 pound Thruster, 30 reps

WOD Wednesday 6-9-10

Burgener Warm-up


"Randy"

75 Power Snatches #75/55
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Mobility / Flexibility / Soft tissue work