Lunges

500 meter row
3 rounds of:
6 hang power snatch (45/65)
50 jumping jacks (hands must clap above head)
30 situps

Our troops on the front line!

-WOD-
Five rounds for time:
Run 400m
30 Sit-ups
15 Deadlifts(135/95)

Compare to 11/11/10

Gary is making progress

4 rounds of
(10lb/25lb)weighted overhead walking lunge (50 feet)
21 burpees

Ansley getting some air

5 rounds for time of:
3 Power Cleans(75/115)
6 Toes to Bar
20 yard bear crawl

That's not what the MedBall is for!

-WOD-
"Baseline"
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

7 rounds
6 Double Unders
9 meters Broad Jump

Sumo Deadlift High Pull

"Baseline"
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Then
4 Rounds of:
400 meter run
40 Box Jumps

What could you become?

-WOD-
Strength: Front Squat 5-5-5-5
Then:
For time
15-12-9 Front Squats (105/85/65)
Burpees(with jump over bar between each burpee)

Compare to 11/2/10