WOD 1/28/2011

Daily WOD
1 RM Turkish Getups (must do with both sides)
Row for max wattage
4 cycles
Score is cumulative watts

JZ: 24kg / 770
Terry: 34kg / 686
Carrie: 30# / 455
Maria: 25# / 371
Peggy: 20# / 344
Steph: 15# / 299
Heather: 10# / 289

Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. No Kip Hanging Wipers 3xAMRAP

Strength WOD
Run 800M
Rest 3 Min
Row 500M
Rest 3 Min
Run 400M
Rest 3 Min
Row 250M

Lesyn
Kyle
Johny
Angelina
Jeff
Jeremy M.

Skills Class
3x10 ring rows in addition to warmup
Pullups and Variants
Discuss Training Loads
Deadlift
Ball Slams
Wall Balls

Deadlift - work to a 5rm with perfect form

Skills WOD
AMRAP 8 Minutes
10 Wall Balls
10 Ball Slams

John
Jack
Frank
Jeremy C