WOD Saturday 1-15-11

Warm Up

Benchmark @ 70%

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

WOD

Choose a missed WOD from this week that exposes a weakness and do it

Team WOD

20 Minutes. 2 Partners. One partners works for one minute, one rests. Then swap.

Complete Fran as many times as possible in 20 minutes

21-15-9

Thrusters (95/65)

Pullups

(Each partner will work for 10 minutes. One minute "on", one minute "off". When the one minute timer goes off the next partner picks off exactly where the other left off. Complete as many cycles of Fran as possible as a team of two)