6/27/11 Mon

Air Squats 71 and Dead Hang Pull Ups 1×5: 1Pro. – 1Alt. – 1Rev Alt -1 Sup. – 1Pro

Shoulder Press 5×5

Wod 1 – 25min cap.
10 Rounds For Time
3 HSPU
5 T2B
7 Power Cleans (135/83)
(1 rope climb 5 times before completion of Wod, no consecutive climbs)
Rx = ROM & MOM Standards And Completion Of 5 Rope Climbs.
Record: Total Rounds – Partial Rounds – Partial Reps Completed.
Ex 7.2+3 = 7rnds + 3 HSPU & 5 T2B + 3 Power Cleans

OR

Wod 2 – 25 min cap
5 Rounds For Time
10 WBS (20/14)
5 Pull Ups
5 Dips
10 Lunges
5 Pull Ups
5 Dips
10 Sit Ups
5 Pull Ups
5 Dips
Rec Run or 150m Row