Mon. 11-22-2010 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans



WOD:

Complete 4 Rounds


10 Back Squats 65%

100m Row SPRINT!

10 Plyo Lunges each leg

Run to 41 & back

10 Squat Jumps

***REST 1 to 2 Minutes between rounds***






Ridge WOD:


Strength: Work to 1RM Bench Press






Stamina: 5 Rounds (Not for Time)


3x 85% 1RM Bench Press


10x Burpee Pull Ups


Row 250 m.






WOD: for time…


21x – 15x – 9x


Deadlift 225#


Ring Push Ups


Ring Dips