WOD 3/4/2011

Daily WOD
Row 2000m

Push Jerk and Split Jerk Technique Work

JZ: 7:23.4
Jeremy: 7:35.8
Joel: 8:03
Robyn: 8:15
Jenn C: 8:28.7
Peggy: 8:36.7
Carrie: 8:47.8
Maria: 8:57.1
Jack: 9:02.4
Jen B: 9:13.2
Kim: 9:30

Strength Class
A.Dead 40%x5,50%x5,60%x5
B.Single Leg RDL with Dumbbell's 3x12

Strength WOD
10,9,8,7,6,5,4,3,2,1
Ring dips
Jack Knives
then...
Ring rows
V-Up's
then...
Push ups
Sit ups

Derek
Nate
Erlinda
Kelly
Jarah

Skills Class
Turkish Getups to Warm Up

Frankenstein Squats
Front Squat
Clean

AMRAP 15 Min
20 Air Squats
10 Pushups
50 Single Leg Singles

John
Mike
Jessica
Christy