WOD's for the Week

MONDAY 4-11-11
CrossFit Open Week 3
AMRAP in 5 minutes
Squat Clean (165, 95)
Jerk (165, 95)
count rounds + rep

TUESDAY 4-12-11
"Michael"
3 Rounds for time of:
800 Meter Run
50 Back Extensions-roll down to touch toes and roll back up to standing
50 Sit-ups-try butterfly (soles of feet together and knees out)

WEDNESDAY 4-13-11
30 Muscle-ups for time
--do pull up on the rings from kneeling position through the transition then jump to fully extend arms
that equals one rep
have a spotter hold the rings close to your body while you jump up if needed

THURSDAY 4-14-11
Do for time:
70 Burpees
60 Sit-ups
50 KB Swings (53, 35)
40 Pull-ups
30 Handstand Push-ups
scaled version is 50,40,30,20,10
if you finish scaled version in under 10 minutes go back and do what you left out (20,20,20,20,20)

FRIDAY 4-15-11
4 Rounds for time of:
25 Walking Lunge steps
10 Dumbbell Snatch Right arm (40, 30)
25 Double Unders
10 Dumbbell Snatch Left arm (40, 30)

SATURDAY 4-16-11
After Tax Day Fun Day
Come put your 2 cents worth in and make other people do what you say!
It's way more fun that way.