WOD 11/1/2010

Hal had a hard time keeping up with this girl!

Daily WOD
10x100 YD Dash (3x rest)
Post your spread (lowest to highest range)

Strength Class
A1. Press 4 sets 5-7 reps 30x0 tempo rest 3 minutes
A2. Ring Rows 3 sets 5-7 reps 3131 tempo rest 2 minutes
A3. Russian Step Ups 3 sets 8-10 reps rest 2 minutes
A4. Snatch Grip Deadlift 3 sets 31X1 tempo 8-10 reps rest 2 minutes

Strength WOD
As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Skills Class
Pose Running and Warm Up
Turkish Getup
High Bar Back Squat
Low Bar Back Squat
Strength Training Protocols (weight selection, tempo etc.)

2 x 200 m technique run

STRENGTH CLASS

John C.

Kyle

Chappy

Ian

Johny

SKILLS CLASS

Kyle

Brian

Deborah

Jeff

Robyn

Angelina

Charlie

Barbie