WOD 9/24/2010

Fastest time 'O the day!

Daily WOD
21-15-9
Front Squats (135/95)
Burpee-to-Pull-Ups (bar 6 inches above standing reach)

Strength Class
A. High Bar Back Squat 3x10-12 reps @ 31X1 (3 minutes rest)
If you have done this before, add 5% to your last lift and do 1 less rep

B1. Press 3x7-9 reps @ 30X0 (3 minute rest)

B2. Mixed Grip Weighted Chins 3-6 reps @ 80X0

Metcon
AMRAP in 10 minutes:
3 Front Squats (70% 1RM)
Sprint 50 yards
10 Push-Ups

Skills Class
Rack Position
Frankenstein Squats
Front Squats
Thruster
Step-Ups
Box Jumps

3x3 Thrusters

DAILY WOD
Name: Front Squat Wt. / Time
Ian (Evil Mutant): 135# / 8:56
Wade: 135# / 11:47
(Kelly): 55# / 8:41
(Laurie): 55# / 9:54
(Jarah): 55# / 11:09
(JZ): 100# / 12:25

SKILLS CLASS
Stacey
John
Barbara
Charlie
Robyn
Marshall
Kyle
Peggy

STRENGTH CLASS
Jason
Kyle
Corene
Johny
Derek
Jeremy
Tara
Adam