WOD Friday 6-3-11

Warm Up

2 Rds

15 Pass Throughs

15 Ovhd Squats

15 Back Extensions

10 Inchworms

10 Pullups

10 Lunges

Memorial Week

Final Hero WOD. Watch this video of Adam Brown

Hero WOD

"Adam Brown"

2 Rds

24 Deadlifts (295/185)

24 Box Jumps (24/18)

24 WallBalls

24 Bench Press (195/115)

24 Box Jumps

24 WallBalls

24 Squat Clean (145/95)

Post WOD time. Scale to keep WOD under 40 minutes.

WOD Thursday 6-2-11

Warm Up

500m Row

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Good Mornings

10 Inchworms

10 Box Jumps

10 Pullups

-then-

Coach led Burgener warm up

Memorial Week

"Freedom itself was attacked this morning by a faceless coward, and freedom will be defended"

- G.W. Bush

Hero WOD

"Randy"

75 Power Snatches (#75/55)

Post WOD time

WOD Wednesday 6-1-11

Warm Up

50 Double Unders

2 Rds

10 Lunges

10 Box Jumps

10 Pass Throughs

2 Rope Climbs

Memorial Week

Greater love has no one than this, that someone lay down his life for his friends

-John 15:13

Hero WOD

"Jerry"

1 Mile Run

2K Row

1 Mile Run

Post WOD time

WOD Tuesday 5-31-11

Warm Up

20 Jumping Jacks

20 Double Unders

20 Arm Circles

10 Inchworms

10 Pass Throughs

10 Back Extensions

Memorial Week

"Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same"

-Ronald Reagan

Hero WOD

"Murph"

1 Miles Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Partition the pullups, pushups, and squats as required. Begin and end with a mile run. If you have body armor or a weight vest, wear it.

Post time