WOD 1/11/2010

Biggest box jump of the day!

3x5 Power Cleans

then...

Option #1:
15 Heavy Deads (you choose the weight - 60-75% of your 1RM is a good guide)
30 High Box Jumps (you choose the height - 4-8-12 inches higher than normal is a good guide)

or

Option #2:
15 Heavy Deads (you choose the weight - 60-75% of your 1RM is a good guide)
21 MU's/32 Jumping MU's/21 Ring Dips & 21 Pull-Ups

Break up the work any way you like. There will be a 12 minute cut-off for the WOD.

Nick: 157/157 & BJ's/3:30
Brent: 185/275 & MU's/9:38
Ian: 170/275 & MU's/8:02
Jason: 205/295 & MU's/9:10
Marc: 137/257 & BJ's/2:58
Nina: 82/135 & BJ's/5:19
Justin: 125/185 & BJ's/4:35
Kyle: 175/275 & BJ's/6:46
Steve: 185/275 & MU's/5 something
Stacy: 73/128 & BJ's/6:04
Adam: 185/315 & BJ's/7:15
Derek: 135/135 & MU's/4:24 (mod)
Tara: 95/165 & MU's/5:14 (mod)
Hal: 185/185 & MU's/4:16 (mod)
Jen M: 75/145 & BJ's/3:35 (mod)
Jen B: 90/133 & MU's/4:40 (mod)
Lorie: 80/133 & MU's/4:37 (mod)

On Ramp
8 Minutes AMPRP
4 Body Rows
8 WB
12 KB Swings

Carla: 6 2/3
Bill: 7
Betsy: 6