WOD's for the Week

MONDAY 4-23-12
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jumps
GHD Sit-ups*
*scale with Abmat Sit-ups as needed

TUESDAY 4-24-12
Run 800 Meters
10 Rounds of:
10 Handstand Push-ups
10 Pistols
Run 800 Meters

WEDNESDAY 4-25-12
"Fran"
21-15-9
Thrusters
Pull-ups
*if not doing Rx weight do 12 minute AMRAP of:
10 Thrusters
10 Pull-ups

THURSDAY 4-26-12
Back Squat
2-2-2-2-2-2-2-2-2-2
*if you can't continue to go up in weight work on technique with low weight

FRIDAY 4-27-12
12 Minute AMRAP of:
1 Rope Ascent
15 Push-ups

SATURDAY 4-28-12
No Class at the gym
There will be an opportunity to move furniture for the Salvation Army in Cape. Meet at FBC in Cape on the corner of Lexington and Cape Rock at 9:00am to help if you need another workout.