WOD

1 Rep Max Bench Press

Strength

Band Pushdowns

100 Reps

3x1 Min Planks

WOD

20 Squat cleans

40 Du

3 Rounds For Time

WOD

12 Min amrap

12 deadlifts

12 HR Pushups

12 Box Jumps

Closed Sat 2/2/13

and next Sat 2/9/13

WOD

Fran

21-15-9

Thrusters

Pull-ups

WOD

Power Clean

5,4,3,2,2,1,1

After Party

500 m row All Out

Or

100 AB mat Sit-ups

WOD

50 DU

25 Knees to Elbows

15 Goblet Squats

3 Rounds For Time

WOD

Diane

21-15-9

Deadlifts

HSPU

After Party

3 way Planks

1 Min Each

WOD

20 Mins to establish 1 Rep Max Back Squat

WOD

Deadlift

5-5-5-5-5

Bonus

100 Ab-mat Sit-ups

or

3 way plank for 45 secs each