Saturday 20120929

WOD #1: 5 rounds of:
1 min of rowing for max calorie burn
1 min double under max rep
1 min rest

5 min rest

WOD#2: 10 min AMRAP
10 c2f push ups
10 abmat sit ups
10 K2E

5 min rest

WOD#3: 4 rounds of:
11 front squats @ 115
7 press @ 115

Saturday 20120922

Warm up: Basic (jumprope)

WOD #1 - 2 Mile run

WOD #2 - 10 min AMRAP
          10 box jumps @ 24"
           10 decline push ups
             10 double unders

WOD # 3 - 9-15-21

          9 Deadlifts @ 215#
        15 Cleans @ 125#
      21 Squat thrusters @ 95#9