WOD 4/8/2011

Daily WOD
Work up to your heaviest set of 5 O-Squat

5 Round
1 minute on 2 minutes off
AMRAP Russian KB Swings Post Total

Name: O-Squat / KB Wt / Total Score
Frank: 75# / 20kg / 194
Maria: 33# / 12kg / 194
Nate: 107# / 24kg / 184
Jessica: 65# / 16kg / 180
Laurie: 60# / 16kg / 179
Jack: 95# / 24kg / 177
Peggy: 48# / 20kg / 174
Christy: 33# / 12kg / 164

Strength Class
A. Deadlift %65x5,%75x5,%85x5+
B. Split Squats 5x5 each leg
C. 3x25 V-Up’s

Strength WOD
(3) 3 minute AMRAPs with 3 minutes rest between

3-6-9

Jerk from the back
O-Squat
HPC

Dead Hang Pull-Ups
Renegade Rows
DU's

Clapping Push-Ups
Tuck Jumps
1/2 Moons
Kyle
Jeff

Skills Class
TBD