Mon. 3-15-2010 WOD

Today's Winner is David McKay. This WOD will now be named after him. David has asked that we call it "BRONCO". We will come back to re-test on this WOD in 6 weeks.
Get ready and good luck!

Warm Up:
Shoulder Stretches
Deadlift
Deadlift High Pulls
Cleans

WOD:
AMRAP in 3 min.

5 Plank Rows

5 Squats

*Rest 3 Min


AMCalAP in 3 (Calorie Row)

*Rest 3 Min


AMRAP in 3

5 Push Press (95/65)

5 Squats


AMCalAP in 3

*Rest 3 Min


AMRAP in 3

5 KB High Pulls (M-50-100, W-30-50)

5 Squats

*Rest 3 Min


AMCalAP in 3

*Record total number of rounds (or half rounds) of the couplet and total calories of each row.