WOD 4.30.09

5 rounds for time:

21 sumo deadlift high pulls 95#/65#
21 ring dips

then: 30 hip extensions

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WOD 4.29.09

Skill Work: one-arm kettlebell swings, kettlebell turkish get-up

3-3-3-3-3 Shoulder Press
1-1-1-1-1 Push Jerk

Ab work: 40 partner throwdowns

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WOD 4.28.09

“Tillman”

7 rounds for time:

7 deadlifts 315#/210#
200 m run
15 pull-ups

*rest 45 sec between rounds

Ab work: 30 bicycles

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4.27.09

Rest Day

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