WOD 6-13-09

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

WOD 6-12-09

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

WOD 6-11-09

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

6-10-09 WOD

Warm-up
800m Walk / 400 m Jog
Burgener Warm-up

WOD

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

21-15-9

Pullups/ ring rows

GHD / Abmat sit-ups

WOD - Saturday, May 30

Warm-Up:
15 Iron Cross
15 Squats
15 Supermans
15 Sit Ups
15 Pull Ups
15 Push Ups

Work-Out:
5/3 Rounds:
400/200m Run
30/15 Box Jumps
30/15 Wall Balls