WOD 06.30.10 Wednesday

Complete as many rounds as possible in 20 min of:

400 m run
155#/105# Hang power clean, 6 reps
9 Ring dips

core work: 75 GHD sit-ups

post time to comments

WOD 06.29.10 Tuesday

2-2-1-1-1 Overhead squat

rest 5 min

For time:
21-15-9
135#/95# Overhead squat
Chest-to-bar pull-ups

post load and metcon time to comments


06.28.10 WOD

REST DAY

*check comments section for WOD


WOD 06.27.10 Sunday

THE 8 AM ON-RAMP TODAY HAS BEEN CANCELLED!

2-2-1-1-1 Bench Press

rest 5 min

Complete as many rounds as possible in 5 min of:
225#/150# Deadlift, 7 reps
11 Push-ups

post bench 1RM and rounds completed from metcon to comments