WOD 11/12/2010

Thanks for training with us Gwen!

Daily WOD
Windmills

then...

3 rounds:
20 ball slams
100m run

Strength Class
Full Session Workout
A1. AMRAP -1 Pronated Chins 2 sets 30x1 rest 2 minutes
A2. Front Squat 2 sets 4-6 reps 30x0 tempo
A3. AMRAP -1 Supinated Chins 2 sets 31x2 rest 2 minutes
A4. 12 weighted walking lunges 1010 tempo rest 2 minutes
A5. AMRAP Kipping Pullups (try not to pause at all if you are good at kipping) rest 2 minutes
A6. AMRAP -1 KB Heavy KB Swings rest 5 minutes

The folks who come in at 1:00 will mod this workout to fit in their time.

Skills Class
Press and Variants
Lunges and Variants
Knees to Elbows

3 rounds:
10 Push Press
10 Stationary Backward Lunges
10 KTE if Moding or 4 if not

DAILY WOD

Justin: 2:59

Jarah: 3:33

JZ: 3:41

Laurie: 3:49

Peggy: 3:51

(Carrie): 4:59

Gwen: 5:03

SKILLS CLASS

Leslyn

Brian

Robyn

Jodie

STRENGTH CLASS

Adam

Erlinda

Kyle

Jen B