Wednesday 11-13-13
Opens WOD 11.2
15 Minute AMRAP
9 Deadlifts #155/#105
12 Hand Release Push Ups
15 Box Jumps
Monday 11-11-13
HERO WOD
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
For Time
Partition the pull ups, push ups and squats as needed. Start and end with a mile run.
Friday 11-08-13
A.
"Diane"
21-15-9
Deadlifts #225/#155
Handstand Push Ups
For Time
B.
8 Rounds
Row 25 seconds
Rest 35 seconds
:For Total Meters
Thursday 11-07-13
20 Calorie Row
30 Burpees
40 Dumbbell Squat Snatch (alternating arms) #35/#45
50 Toes to Bar
100 ft Walking Lunges w/Plate Overhead #45/#25
200m Sprint
For Time