WOD. Fri. Aug. 17

August 16th, 2012
by:

Basics Skillwork: Kettlebell Swings, HSPU
Level 1/2 Strength: Press 1×15 @ 40-50%, 2×8 @ 50-60%, 5-5-5+
Level 1/2 Endurance: Run 400m x 2 with a 2:00 rest between

WOD
Level 1/2
Pick a girl

“Diane”
21-15-9
Deadlift 225#/165#
HSPU

“Fran”
21-15-9
Thruster 95#/65#
Pull-ups

“Elizabeth”
21-15-9
135#/95# Squat Clean
Ring Dips

Basics
Pick one of the following:
“Little Karen”
For time:
100 Wall Balls

“Burpees”
AMRAP of Burpees in 7:00