7 Rounds for Time (Monday 2/1/10)

7 Power Snatch (65#f, 95#m)

7 OHS (65#f, 95#m)

15 Chest-2-Bar Pull-Ups

AMRAP in 25 min

8 Turkish get ups (53#m, 35#f)
10 Box Jumps
20 Ball Slams

Extra Credit: Resistance Runs

4 Rounds

10 Power Snatch
20 Back Extentions
Rope Climb
30 Double Unders
Holding Med Ball Jump-Squat-Jump
(1.5 Length of Floor)

5X5 Dead Lift

5X Burnout Hand Stand Push Ups

10 ROUNDS for Time

12 Burpees
12 Pull-Ups

50-40-30-20-10

Back Extension
Sit Ups
Walking Lunges
Push Ups

*Work on One arm KB Snatches

Can you Squat??

Front Squat 3x5
Back Squat 3x5
10 box jumps per minute on the minute, rest the remainder of the minute for 7 consecutive minutes (find a very challenging height for your box)

10Rounds:

15 Knees to Elbows

20 KettleBell Swings (53#m, 35#f)

20 Wall Ball Slams (20#m, 14#f)

It doesn't have to be fun to be FUN!

5 ROUNDS for TIME:

10 SDHP (85#f, 115#m)

20 Ring Dips

10 Push Press (85#f, 115#m)

200m row

1st Post

Coming soon...Daily WODS