"Charlie!"

HAPPY BIRTHDAY CHARLIE!

- Floor press 5-3-3-1

- Or flashback Friday

OHS / burpees / box jumps

 - Back Squat 5-3-3-1

 - then pyramid of...

 - 5,6,7,8,9,8,7,6,5

 - reps of each:

 - OHS (115 / 75)
 - bar hopping burpees
 - box jumps

Team WODesdays 8/03/2011

 - warmup: 10 minute double under work


 - AMRAP 20 Min

 - 10 Power Cleans (185 / 120)
 - 40 mountain climbers (20 each)
 - band sprints x2 each

* numbers are in teams of 2

Deadlifting Karen

- Deadlift 5-3-3-1

 - then...

 - Karen

150 Wall Ball Shots for time (men Rx is 20# med ball and 10 foot mark / women Rx is 14# med ball and 9 foot mark)

"the GUZ WOD"

** Happy belated BDAY WOD to D-Guz!


 - 750 M run

 - then immediately 2 rounds

 - 26 pullups
 - 26 KB American Swings (70 / 44)
 - 26 pushups
 - 26 air squats

 - 750 M run