Tuesday November 16, 2010

Warm up: 10 pull ups 10 dips 10 lunges 10 OHS w/pvc x2 then: 25 hip ext. and 25 GHD sit ups not for time max hold L-sit (over or under rings/bar/parallettes) WOD: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.

Monday November 15, 2010

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to...