November 2011

Strength WOD Weighted push-ups 3-3-3-3-3 Conditioning WOD “Jackie” Row, 1k meters 45# Thrusters, 50 reps Pull-ups, 30 reps Strength: 25, 40, 50, 65, 75 Time: 13:29 Rx

Conditioning WOD 3 rounds for time of: 20/14# Wall balls, 15 reps 1.5/1 Pood kettle bell snatch LEFT arm, 15 reps 20/14# Wall balls, 15 reps 1.5/1 Pood kettle bell snatch RIGHT arm, 15 reps Time: 15:34 1 pood