1/20/11 Th
Strength Work : Front Squats 5×5 DB Row 4×8 Main WOD 5 Rounds For Time 8 Thrusters 6 Pull Ups 4 Burpees
1/19/11 Wed
wod 10 DB PRESS 10 PUSH UPS 10 BACK SQUATS 10 STEP UP per 8 Rounds – NTE
1/18/11 Tues
Strength Work PP & HPC WOD 1 3 Rounds for Time 5 PP (135/95) (115/75) 8 HPC 12 DL WOD 2 Lil’ Grace (95/65)
1-17-11 Mon.
Strength Work: Shoulder Press 5×5 WOD: 4 Rounds For Time Long 400 500m Row 25 DU Any order – efforts cannot be combined Time Permitting: DB Row 4×8