Wods for the week 11-5-12 to 11-10-12

Topping our Fire Station is probably not possible so we will just have to settle for normal stuff this week.

MONDAY 11-5-12
Power Clean
3-3-3-3-3-3-3

mini wod:
AMRAP in 7 minutes:
5 Box Jumps (24, 20)
10 Sit-ups
15 Squats

TUESDAY 11-6-12 don't forget to VOTE!
10 Rounds for time of:
3 Deadlift (225, 155)
1 Back Tuck*
* with rings overhead jump up and flip over backwards landing on feet while releasing rings.

WEDNESDAY 11-7-12
3 Rounds for time of:
Row 500 Meters
21 Burpees
Run 400 Meters

THURSDAY 11-8-12
3 Rounds for time of:
10 Overhead Squats (135, 95)
50 Double Unders*
*count attempts or do 5:1 for scaled options

FRIDAY 11-9-12
"Kelly"*
5 Rounds for time of:
400 Meter Run
30 Box Jumps (24, 20)
30 Wall Balls (20, 14)
* may do 3 rounds for "Baby Kelly"

SATURDAY 11-10-12
No Class Today (unless we can get another coach, I have a conflict).