WOD 082009

Front Squat

3,3,3,1,1,1

Rest 10 mins. then...

AMRAP in 10 mins of

10 Dumbbell Snatch(5 per side)
10 Push ups

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Monday 8/17/09

Back Squat
75%x5x3

Push Press
70%x5x5

Tabata Pull ups(6 rounds)

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WOD 090804

Jerk

1,1,1,1,1

Rest 5 mins then...

AMRAP 12 mins

5 Burpees
10 Box Jumps
15 KB swings

Post loads for jerks and rounds for metcon to comments