Dec 102009
 

Warm-up:

Walking Samson Stretch 20 steps
Dips 15
Back Extension 10
Row 500m

WOD:

Back Squat 5-5-5-5-5

Post Loads to comments

Dec 042009
 

Warm-up:

5 Burpees
10 Medicine Ball Cleans
15 Knees 2 Elbows
x2

WOD:

Shoulder Press @ 1/2 Bodyweight 21 reps
Run 400m
Push Press @ 1/2 Bodyweight  21reps
Run 400m
Push-Jerk @ 1/2 Bodyweight 21 reps
Run 400m

Post Loads and times to comments

Nov 302009
 

Warm-up:

Shoulder Pass Throughs with Dowel Rod 10
Dowel Rod Over Head/Front/Back  Squat 5 each
Dips 10
Back Extension 15
x2

WOD:

Squat Clean  21 (1/2 BW)
Run 400 m
x5

Scale weight as needed, post weight and times to comments.

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