WOD 5/20/2011

Daily WOD
AMRAP in 20
25 KB Swings (16/12)
30 Sit ups
35 HPC (45/33)
40 Singles

[[Jen C]]: 5
Laurie: 5
Lorie: 4 1/2
Hal: 4 1/2
Jack: 4 1/2
[Jessica]: 4 1/4
Frank: 4 1/4
[Corene]: 4
JZ: 3
(Fran): 5 1/4
(Peggy): 5 1/4

Strength Class
A. Dead %75x5,%85x3,%95x1+
B. Work up to your heaviest triplet Front Squat

Strength WOD
One Minute On...One Minute Off...for 10 minutes.

30 KB Swings (70#/20KG)

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 500 meter row.
Brian
Nate
Kyle
D
Jeff
Angelina

Skills Class
Lunges
Turkish Getups
Pullups
Kipping

WOD
3 Rounds
16 Lunges
10 Pullups