Wed. 11-17-2010 WOD

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Push Ups


Core Lift: Bench Press 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%


WOD:


7 min AMRAP

7 BB Shoulder Press (65/45)

7 Push Ups


***Rest 3 Minutes***


7 min AMRAP


7 plate High Pulls (45/25)

7 Burpees


RidgeWOD:
SuperSet
Conventional Deadlift 4 x 12
Kettlebell Swings (HEAVY) 4 x 12

WOD:
Walking Lunges: 20,18,16,14,12,10,8,6,4,2
Knees to Elbows: 10,8,6,4,2,1
15x Double Unders Between Each Round