WOD
5rds of this for time:

30 DU's / 100 singles
15 Pull Ups
10 MBC
20 Calories

WOD
6rds of this for time:

200 M Run
25 Push Ups
7 Dips

10/3/12

Strength/Skill
Snatch
2x2x2x2x2

WOD
"Nancy"

400 M Run
15 OVHS (95/65 RX) (45lb)

**Stopwatch not work, not sure of time

TEAM DAY
70 Pull Ups
70 Box Jumps (24/20)
70 Walking Lunges
70 DU's
70 Mtn Climbers
70 Sit Ups with Med Ball

Strength/Skill
Deadlift
5x5x2x2x2

WOD
Every minute on the minute for 12 minutes

3 Ground to Overhead (110/80Rx)
3 Pull Ups to Toes to Bar

WOD
4rds of this for time:

400 M Run
20 Squats
15 Box Jumps (24/20 RX)

10 Push Ups
5 Dips
5 Toes to Bar

Skill
Squat Snatch

Strength
21-15-9 Deadlifts 80kg (1min rest)

WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (60kg)
I now understand why the word nasty is included in the name of the workout!
The Muscle ups were the biggest challenge.

15 Squats
10 Pushups

1. Double Under Practice (Jump Rope) 10 Min.

2. A. Squat Thrusters X 10
   Mtn. Climbers X 20
   Pushups X 10

B. Wall Balls X 10
Jumping Jacks with Ball X 10
Ball Slams X 10

AMRAP X 10 min each
Rest 3-5 min. between each

Kipping Practice

WOD
100m Sprint
Burpee Pullup X 10
100 Jump Ropes
25 Plank Buildups

X 5 for time