WARM UP
100 Squats
100 Flutterkicks
WOD
"DIANE"
21-15-9
Deadlift 225/155
Handstand pushups
Friday, December 2, 2011
Thursday, December 1, 2011
THURSDAY Dec 1
WARM UP
Row 500m
200 Partner medicine ball situps (100/person)
WOD
"GRACE"
30 Reps for time
Clean and Jerk 135/95
FINISH
500 Jump rope
Wednesday, November 30, 2011
WEDNESDAY Nov 30
WARM UP
50 flutterkicks
100 Push Ups
WOD
"FOREST"
3 ROUNDS
20 L-Pull Ups
30 Toes to Bar
40 Burpees
FINISH
Work on meeting personal goal today!
Tuesday, November 29, 2011
TUESDAY Nov 29
WARM UP
50 squats
50 pushups
50 situps
WOD
3 rounds for time
400m row
20 wallballs
15 lunges-weighted
10 K2E
FINISH
Work on holding back bend/bridge
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