WOD 1/10/2011

A big Congrats to Tara on her 2x Bodyweight Deadlift

Daily WOD
AMRAP 20 Minutes:
Choose 1 KB
20 KB Swings
10 Pullups
20 Goblet Squats
10 Pushups

Strength Class
Monday
A. Squat %65x5,%75x5,%85x5
B1. Lunges 3x12 total (From barbell racked on back)
B2. Floor Wipers 3x12

Strength WOD
3 rounds With a Vest
100ft sprint(down, back, down) 21 pullups 21 pushups
Rest between rounds. On rounds 2 and 3 you will incur a penalty for every second you are slower than the previous round. Total your # of penalties at the end of the WOD and perform one Burpee to wall ball shot per.

Skills Class
Scaling
Pullups and Variants
Kipping
Pushups
Situps
Lunges

WOD
12 Minute AMRAP:
5 Pullups
10 Lunges
5 Pushups
10 Situps

DAILY WOD
No Pic / No Scores = Blame Ian

STRENGTH CLASS
Jeff
Johny
Tara
Derek
Thunder

SKILLS CLASS
Mike
Johnathon
Austin
Jack
Lucky