20 July 2009

WOD:

4 Rds for Time:

5 Deadlift 275#
5 Overhead Squats 135#
5 Snatch Grip Push Press 135#
20 Glute Ham Sit Ups
20 Double Unders

Time: 11:21

CFE WOD:

5 min Sprint
2 min Jog
6 min Sprint
3 min Jog
7 Min Sprint
1 min Jog
2 Min Sprint


July 19 WOD

400m Sprint
25 Back Ext....no rest straight into the below

10,9,8,7,6,5,4,3,2,1 of the below triple
32" Box Jumps
115# Clean and Jerk
Chest to Bar Pull ups...no rest straight into the below

25 Glute Ham Sit ups
400m Sprint

Time: 21:02