7.31.09 Friday

No Classes Today at 5 pm

REST DAY

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WOD 7.30.09 Thursday

5 x 1 Thrusters
5 x 12 Barbell Weighted Step Ups (6 each leg)
*Place bar on your back and perform single leg
*When foot is on top of box, the top of your leg should be parallel with the ground.
5 x 5 Weighted Push-ups
*Have someone place a weight plate on upper back between shoulder blades

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WOD 7.29.09 Wednesday

“Helen”

3 rounds for time:

400 m run
21 kettlebell swings 53#/35#
12 pull-ups

core work: 30 knees to elbows, 30 GHD sit-ups 

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WOD 7.28.09 Tuesday

“DT”

5 rounds for time:

12 deadlifts, 155#/105#
9 hang power cleans, 155#/105#
6 push jerks, 155#/105#

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