Pre WOD

Bench Press - 3 X 5 (135, 225, 225, 225, 205)

WOD
21-15-9
Deadlift 225#
Box Jumps 24in

The Gauge:

500m Row Set at 8

40 Squats

30 ABMAT

20 Push-up - Big Girl push ups

10 Pull-up - Blue band

then 3-3-3 Shoulder Press

5 Rounds of:

60 seconds DU's
45 seconds rest

Count the total

For time
12-11-10.....1

Burpees
Situps

3 rounds for time:

• 15 hand release push-ups
• 2 sprints

5min AMRAP:

• 24kg dumbell swing (5 each arm)
• 10 burpees

18/5/2011: 4.5 rounds - 4 full and all swings

3 rounds:

• run 500m (15km/h on treadmill)
• 2min plank

TABATA (20sec on, 10sec off):

Alternate for 4 rounds each:

• 20sec hands to feet
• 20sec feet to hands

WOD:
21-15-9
Deadlift (95 lbs) RX 115(first and last sets unbroken)
Box Jumps

Pre-WOD: 5x5 bench press 45, 65, 75, 85, 85

Pre-WOD: 5 X 5 Front Squats (worked up to 105 for last set)

WOD: 3 rounds for time

20 Bar Facing Burpees
20 Push Presses (45) RX 65