WOD's for the week

David and I visited Crossfit Unstoppable in Jefferson City last Wednesday. Since I am still a little bit sore from that workout I decided to wait another week before I put that WOD on our board.

MONDAY 7-23-12
"Elizabeth"
21-15-9
Clean (135, 95)*
Ring Dips
* full Squat in this one

TUESDAY 7-24-12
For Time:
30 GHD Sit-ups
30 Deadlift (225, 155)
30 Double Unders
30 Overhead Squats (95, 65)
30 Pull-ups

WEDNESDAY 7-25-12
For Time:
50' Farmer's Walk (53, 35) in each hand
5 Burpees
50' Farmer's Walk back
5 Burpees
50' Sandbag Carry (50, 35)
5 Burpees
50' Sandbag Carry back
5 Burpees
50' Farmer's Walk and Sandbag Carry (53, 35 and 50, 35)
5 Burpees
50' Farmer's Walk and Sandbag Carry back, change hands
5 Burpees
50' Sandbag Carry (50, 35)
5 Burpees
50' Sandbag Carry back
5 Burpees
50' Farmer's Walk (53, 35) in each hand
5 Burpees
50' Farmer's Walk back
5 Burpees

THURSDAY 7-26-12
Front Squat
2-2-2-2-2-2
mini wod:
25 Rounds of:
5 Mountain Climbers*
1 Burpee
*1 L and 1 R = 1 Mountain Climber

FRIDAY 7-27-12
For Time:
50 Wall Ball Shots (20, 14)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
20 Wall Ball Shots
10 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar

Sign up for next Saturday, August 4 Nutrition Talk with Dylan