WOD Monday 7/18/2011

Daily WOD
15 Rep Max Overhead Squat

Then...

3 minutes of single unders for max reps
1 min rest

Repeat for a total of 3 sets

Shinhawk: 116# / 1,465
Peggy: 55# / 1,284
Marc: 115# / 1,277
Aime: 55# / 1,223
Lucke: 65# / 1,070
Jarah: 38# / 1,052
Heather: 20# / 1,038
Heather: 25# / 1,023
Stacy: 55# / 985
Chris: 85# / 973
Fran: 56# / 968
Scott: 33# / 927
Dalton: 85# / 840
Barbie: 55# / 828
Jack: DNA / 772
Jodi: 33# / 503


Strength Class
A. Squat 40%x5, 50%x5, 60%x5
B. 3 Sets of Max Dead Hang Pull-Ups & Max HSPU's

Strength WOD
10x100M Sprints 1:3 Work:Rest Interval
Carrie
Brian

Skills Class
Gymnastics: Pull-Up, Push-Up, Ring Dips, Handstands

AMRAP in 12 minutes:
5 Pull-Ups
5 Ring Dips
10 Ball Slams
Alexis
Christina
Dani
LoriE