WOD 10/15/2010

Ask Troy about the dangers of rowing barefoot!

Daily WOD
In 20 minutes cover as much ground as possible run/row. Runs will be 400's.

Strength Class
A. Siff Legged Deads 8-10 Reps @ 30X1
B. Close Grip Bench Press 7-9 Reps @ 40X0 4-5% solution

Strength WOD
15x50 YD Sprints (30 seconds rest)

Skills Class
Deadlift
Clean

50 Deads for time

DAILY WOD

Troy - Row - 4724

Big Bird - Row - 4456

Justin - Run - 4000

Jarah - Run - 3700

Peggy - Run - 3400

Kelly - Run - 3300

SKILLS CLASS

Angelina

Jeff

Gabe

OLY CLASS

Jason

Jeremy