8/24/2010 WOD

Workout of the Day: 2 min. jump rope, 30 sec. burpees. 5 rounds. Count jumps for score.
Skill: Deadlift
Warm-up: Run 400m, 10 deadlifts. 2 sets

JUMP ROPE IS HARD!!!!!

8/22/2010 WOD

30-20-10 Push press, kettlebell swings
Skill: Pull-ups progression - with band, jumping, to kip
Warm-up: 50 m. froggers, 15 sit-ups, 15 knee to elbow

GOOD DAY!!! Shoulders are BURNIN'!!!!

8/18/2010 WOD

Workout:

20 Back extensions
20 Overhead squats
400m run

5 Rounds for time

Warm up: 10 pull-ups
                10 push-ups
                10 sit-ups
                Stretching

Skill: Push up variations