• 5 rounds
• 
  
• 5 Push Jerk (135/85)
• 20 floor wipers (same weight)(10 per side)
• 30 ab mat butterfly situps

4/5/12 - TEAM WOD!

8 rounds consisting of 2 minutes and 2 minute break.

shuttle run team of 2 style (preferably co-ed)

4 cones, 5 yards apart (about 5 big steps) Starting at cone #1, go to cone #2 and back, 3rd and back, then 4th and back.

Tag 2nd teammate, and 2nd person does same thing. As soon as Partner #2 finishes, both drop to floor and do as many reps as possible of the following exercises.

Round 1 (pushups)
Round 2 (mountain climbers)
Round 3 (Jump ropes or double unders. dubs count as 3 singles)
Round 4 (KB Sumo DLHP 70/53)

**repeat same order for rounds 5-8**
**teams of 3 are optional and trainers will adjust accordingly**

4/4/12

• 6 rounds
• 
  
• 5 Front Squats (155/105)
• 15 Russian Swings (70/53)
• 200 M run

4/3/12

• *use 10 minutes if you want to use HEAVY weight.
• *Use 15 minute AMRAP if you want to build up conditioning and burn more
• 
  
• 3 Deadlifts (315/205)
• 5 burpees
• 7 box jumps (30"/24")

• Cool Down: 400 M row or run

Fran's Evil Sister 4/2/12

• SWOD then...
• 
  
• 21-15-9
• Clean Thruster (Cluster) (115/75)
• C2B Pullups