Wods for the week

MONDAY 10-1-12
3 Rounds for time:
3 Laps (there and back) Walking Lunge
1 Lap (there and back) Bear Crawl
50 KB Swings (35, 26)

TUESDAY 10-2 12
Back Squat
5-5-5-5-5

mini wod:
Tabata Jumping Back Squats (45, 35)

WEDNESDAY 10-3-12
"Adrian"
7 Rounds for time:
3 Forward Rolls*
5 Wall Climbs
7 Toes to Bar
9 Box Jumps (30, 24)
*may substitute Burpees with a 6" jump

THURSDAY 10-4-12
"Jackie"
1000 meter Row
50 Thrusters (45, 35)
30 Pull-ups

FRIDAY 10-5-12
 21-15-9
Sit-up Wall Balls (12, 10)
2-fer-1's* (20, 14)
* these are Wall Balls with an extra squat before catching the ball. If you can't do the 2-fer-1's you may do regular Wall Balls and then the same number of Squats. Then the wod would be:
21-15-9
Sit-up Wall Balls
Wall Balls
Squats

SATURDAY 10-6-12
Bring a friend or two to
SHARE the PAIN!
It will be double the fun.