The WODs
Wednesday 022212
Strength/Skill:
3 attempts at each lift (BEST WEIGHT)
- BACK SQUAT
- MILITARY PRESS
- WEIGHTED PULL UP (DEAD HANG)
WOD:
- KB SWINGS 53/35
- BUR PEES
- 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Tuesday 022112
STRENGTH/SKILL:
- ROW MAX EFFORT 500M
- 1 MIN REST
- ROW M/E 400M
- 1 MIN REST
- ROW M/E 300M
- 1 MIN REST
- ROW M/E 200M
- 1 MIN REST
- ROW M/E 100M
WOD:
HAPPY BIRTHDAY SHERI WOD
- 36 TIRE FLIPS
- THEN 12 ROUNDS
- 3 CLEAN AND JERKS
- 6 PUSH UPS
- 36 BOX JUMPS
Monday 022012
STRENGTH/SKILL:
- FRONT SQUAT
- 3X3X3X3X3
- BACK EXT
- 10X10X10X10X10
WOD:
15 MIN AMRAP
- 200M RUN/250 ROW
- 5-GOBLET SQUATS
- 10 SLAM BALLS
- 15 CHEST PLATE HOLD WEIGHT LUNGES 25/15 1-2-3-4-5 (NOT L/R=1)
