Thursday, November 4, 2010

Fri. 11-5-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups
WOD:

Complete 4 Rounds in 15 min.

BB SDLHP x 20 (Men 75-95, Women 45-65)

BB Thrusters x 20 (Men 75-95, Women 45-65)


Rest 5 min. then complete:
Pull Ups x 20, 18, 16, 14

Weighted Push Ups x 20, 18, 16, 14


RidgeWOD:
Warm Up: 1 rep 115# Curtis P on the minute for 10 minutes

WOD: 5 Rounds for Time
100ft. Bear Crawl
100ft. Broad Jump

***REST 5 Minutes***

WOD: 20 minute AMRAP
10x Wall Ball Shots
10x GHD Sit Ups
10x Back Extensions

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