WOD 10/20/2010

Daily WOD
One Arm Push-Up Progressions 6x2 each arm

then...

Every 3 minutes for 21 minutes:
5 Dead Hang C2B Supinated Pull-Ups
3 Weighted Barbell Lunges Left
3 Weighted Barbell Lunges Right

Very few reps over the course of each 3 minute round, this should give you some indication that the lunges are for "load". You want the most weight possible on the bar that you can perform within the rep scheme.

Strength Class
A. Pronated Deads 4x4-6 Reps @ 40X0 (rest 4 minutes)
B. Pistols 3x6-8 Reps @ 31x1 (if assisted), AMRAP 31x1 if unassisted (rest 2 minutes)

Strength WOD
4 rounds:
Max Rep Bench Press (225/145)
Max Rep Strict Pull-Ups
15 Med Ball Sit-Up Throws (20/12)

Skills Class
KB Swings
KB Snatch
KB C&J

5 Complexes:
2 KB Swings
1 KB Snatch Right
One hand swing and switch hands
1 KB Snatch Left
1 KB C&J Left
One hand swing and switch hands
1 KB C&J Right