WOD 12/8/2010

Daily WOD
“Helen”
3 Rounds:
400m Run
21 Kb Swings (24/16)
12 Pullups

Strength Class
A.Press 40%x5, 50%x5, 60%x5
B1. Dumbell Bench Press 3x10
B2. Dumbell Rows 3x10

Strength Wod
Hills x15 rest 60 seconds at top walk to bottom sprint to top.

Skills Class
O-Squat
Pushup
Pullups Dead Hang
Pullups Kipping

AMRAP in 10 minutes
6 Pullups
6 Pushups
12 Air Squats