11-17-10 Wed
WOD: 700 DBSP 4T 4S 4A 4T x 3 4 Rounds 8-15 BBSP (75/45) 4, 4, 4 Box Jump (2o, 24, 30/12, 16, 20) 8-15 BBRow (75/45) 4, 4, 4 Box Jumps (30, 24, 20/20, 16, 12) 8-15 BB curl (75/45) 12 Squat Jumps (20/16)
11-16-10 Tues
Bench Mark WOD: The Chief 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats Max Rounds In 3 min. Rest 1 min. 5 cycles
11-15-10 Mon
Shoulder Work: A. Joint Integrity B. Strength WOD: 10, 9, 8, 7…..3, 2, 1 SDHP (115/85) (95/65) HPC (115/95) (95/65) Burpee PP (35/20) (30/15) Box Jump (24/20) Slam Ball (25/15) (20/10)
11-13-10 Sat
SUURRRPRIIIISE!!!