Wed. 8-11-2010 WOD

Core Lift: Push Press


10 x 50%, 8 x 60%, 6 x 75%, 4 x 85%, 4 x 2 x 90%



WOD: 4 Rounds Best Time

10- KB Thrusters (Men 30-50, Women 15-30)

Row 100 m (SPRINT)

Advanced...I Guess?

Ridge WOD: 1/2 Angie for Time:
50x Pull Ups
50x Push Ups
50x Sit Ups
50x BW Squats

Ridge: 7:03

Strength/Stamina (not for time)
10x, 9x, 8x, 7x...3x, 2x, 1x of 135# Bench Press
25 Second Iron Cross with 10-15# DBs
5x Shoulder Press 115#

Complete the Iron Cross and the Shoulder Press after each round of Bench Press.