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Tuesday 5/11/10

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Unload a metric ton of rubber bumpers,

Unpack Kettlebells

Slam some Slamballs,

Set up 29 pullup stations

Program Timer

Assemble GHD’s

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Monday 5/10/10

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Warmup:

500 M Row

Shoulder mobility Work,  front squats

Fran

21-15-9:

Thrusters 95#m / 65# women

Pullups

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Friday 5/7/10

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3 rounds for time:
400 m Run
10 Deadlifts  275/185
20 Push-ups
30 Knees-to-elbows

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Mondays 5/3/10 WOD

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10 rounds

3 Power Cleans 135#

3 Box Jumps 24″/20″

3 Power Cleans 135#

3 Box Jumps 24″

You have 90 sec to complete the prescribed workout, rest the remainder of the 90 sec cycle.  repeat at the next 90 sec cycle for a total of 10 rounds.

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