WOD 10/8/2010

Nice work today Jill!

Daily WOD
3x3 Deads

then...

Max Dead Hang Pull-Ups

then...

3 Rounds:
10 Russian Step-Ups Right
10 Box Jumps
10 Russian Step-Ups Left
10 Clapping Push-Ups

Strength Class
1 RM High Bar Back Squat Compare with Last Time
Foam roll problem areas.

Complete 6 rounds:
3 Ring dips
6 Power Cleans (155/105)
12 Box Jumps (24/20)
50 yd sprint

Skills Class
Snatch Intro

DAILY WOD

Name: D.L. Wt. / Pull Up # / Time

Joel: ? / 20 / 3:23

Barron: (IR) / (IR) / 3:25

John: 205# / 16 / 4:00

JZ: 255# / 3 / 5:29.

Jarrod: DNA / DNA / 7:18

(Kelly): 155# / 1 / 3:53

(Jenn C): 153# / 2 / 3:53

(Jarah): 143# / 6 / 4:08

(KJ): 137# / 2 / 4:43

(Laurie): 135# / 9 / 4:43

(Peggy): 135# / 7 / 4:48

STRENGTH CLASS

Jill

Marc

Jason

Chappy

Johny

Wade

Ian

SKILLS CLASS

Kyle

Charlie

Jeff

John