WOD 4/1/2011

Daily WOD
Work up to Max Triplet Back Squat

“Pukie Comes a Callin”
3 Rounds:
40 Yd Out and Back Sprint
30 Air Squat
20 Jumping Pullups

Charlie: 225# / 7:02
JZ: 185# / 8:22
Angelina: 113# / 4:39
Peggy: 113# / 5:04

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B1.AMRAP Heavy KB Double Handed Squat Swings 3x
B2.AMRAP Clapping Push-Ups 3x

Strength WOD
5x100M Sprint 1:3 Work/Rest

then...

50 C2B's
25 Heavy O-Squats
(Break up how you like)

then...
5x100M Sprint

Skills Class
Deadlift
Pullup
Kipping
Step Ups
Russian Step Ups
Box Jumps

4 Rounds
10 Box Jumps
10 Pullups
10 Air Squats

Christy: 5:55
Aime: 6:01
Clayton: 6:51
Chris: 6:52