Monday
WOD: “I’m Out – Knockin it Down”
200M Run
25 Backsquats
200M Run
25 Frontsquats
200M Run
25 OHS
Men’s #75 / Women’s #45
2R4T
Tuesday
WOD:
Hulk Strength Strict Pull Ups
100 Burpees …For Time..
Wednesday
WOD: Regional WOD 2011
Deadlift: Men’s 275# / Women’s 185#
Box Jumps: Men’s 24″ / Women’s 20″
21-15-9 Reps …For Time…
Thursday
WOD: “Neverending Fran”
1 Pull Up –> 1 Thruster 1st min
2 Pull Ups –>2 Thrusters 2nd min
Ascending every min until cannot complete.
Friday
WOD:
200M Run
25KBS: Men’s 50# / Women’s 35#
25 Burpees
15 Min AMRAP
Saturday
WOD: “Fight Gone Bad”
Wall Balls
Push Press
Box Jumps
SDLHP
Row 4 Cal
1 min rest, 3 Rounds