WOD 10/18/2010

With the boot and everything, nice Carrie!

Daily WOD
On the minute every minute for 30 minutes:
12-15 Wall Balls
3 K2E's

Assess a 5 burpee penalty for each missed round and perform at the end of the WOD.

Strength Class
A1: High Bar Back Squat 3x3-5 @ 30X0 w/3 minutes rest btwn sets

A2: Close Grip Bench 2x5-4-3-2-1 w/5 minutes rest btwn sets (choose 1 weight you can lift 5x then do a set of 5, rest 10-12 seconds, do a set of 4, rest 10-12 seconds...)

Strength Metcon
8 rounds:
40 Yd Sprints
30 seconds btwn efforts

then...

AMRAP in 8 minutes:
5 Power Cleans to Push Press (155/103)
5 Ring Dips

Skills Class
Sumo Deadlift
Sumo Deadlift High Pull
Pull-Up
Kipping Pull-Up
Side-to-Side

AMRAP in 6 minutes:
16 STS
10 SDLHP
8 Pull-Ups

DAILY WOD
Name / # of Penalties
Nick / 0
Peggy / 0
Kelly / 0
Matt / 0
Mason / 0
Jen B / 1
Carrie / 1
Jarah / 2
JZ / 3
Justin / 3
Arnold / 4
Dean / 5
Kim / 6

SKILLS CLASS
Angelina
Jeff
Charlie
Gabe
Deb
Kyle

STRENGTH CLASS
Tara
Kyle
Joel
Johny
Adam