WOD 11.30.11 Wednesday

5 x 5 Bench press

compare to 10/21/11

Complete 2 rounds for time of:
50 Double unders
25 Pull-ups
50 Double unders
25 Hand release push-ups 

post load and time to comments

WOD 11.29.11 Tuesday

Complete 5 rounds for time of:
6 Deadlifts, 300#/200#
12 Toes to bar
100 ft Overhead walking lunge, 45#/35# weight plate 

post time to comments

WOD 11.28.11 Monday

5 x 5 Front squat

compare to 9/7/11

Complete as many rounds as possible in 9 min of:
1 Shoulder-to-Overhead, 135#/95#, 1 Burpee (Regional Standard)
2 STO, 2 Burpees
3 STO, 3 Burpees, etc.
– continue up the ladder for 9 minutes 

post load and total reps to comments

WOD 11.27.11 Monday

Sunday Class Schedule:
9 am Open Gym
12 pm Open Gym