WOD's for the Week

I heard several good comments about the programming last week by Dylan. Because so many people said they liked the skills portion before the WOD I will try to incorporate some skills this week as well. I would like to try three skills in this week. You may choose one skill each day that you workout. If you workout more than three days repeat one of the skills you did the worst on.

MONDAY 12-12-11
AMRAP in 20 minutes:
25 Sumo Deadlift High Pulls (75, 55)
25 Push-ups

TUESDAY 12-13-11
5 Rounds for time:
10 Ring Dips
5 Forward Rolls-standing upright between each roll
5 Backward Rolls-standing upright between each roll
10 Sots Press* (45, 35)
*These are presses from behind the neck while in a full squat.

WEDNESDAY 12-14-11
"Barbara"
5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest 3 minutes between rounds

THURSDAY 12-15-11
Back Squats
3-3-3-3-3
then AMRAP in 10 minutes:
5 Back Squats (at 50% of 3 rep max)
10 Knees to Elbows

FRIDAY 12-16-11
AMRAP in 15 minutes:
2 Rope Climb ascents
20 Wall Ball Shots (20, 14)
400' Shuttle Run

SATURDAY 12-17-11
Share the Pain/Team workout
Bring a friend to workout with and have an idea of what you would like to work on.

HOLIDAYS
Be thinking about the times that you would like to workout between Christmas and New Years. I'm thinking that we will not offer some of the classes unless you specifically request them. We can add the 11am class back if anyone is interested for that week only. Please let me know what you would like and how we can accommodate these requests. I am happy to be open when people want to come, but I'm not fond of coming if no one is going to show up.