Tuesday 1-10-2012

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Monday 1-09-2012

Warmup:

30 Turkish Getups for quality break them up any way you like

WOD for Time:

5 Wall Walks

15 Broad Jumps

30 Second L Hold on Rings

5 KB Snatch each hand

15 Hand to Hand KB swings 1/1.5 Pood

30 KB Swings 1/1.5 Pood

5 Heavy Deadlifts

15 Roll outs

30 Calories on Rower

5 Strict Muscle Ups (use bands if needed)

15 Windshield Wipers Holding Weight

30 Double Unders