11-15-2009 Sunday

Pick a WOD that you missed from earlier this week. This is not a DO OVER this is a chance to make up a WOD that you missed.

WOD: For time

Hero WOD: Murph

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.


400m Run



Box Jump

400m Run


Move 7000 lbs from ground to overhead for time...

Weight/rep choices: Pick 1

185 lbs x 37 reps

155 lbs x 46 reps

135 lbs x 52 reps

95 lbs x 74 reps

75 lbs x 94 reps

65 lbs x 108 reps

55 lbs x 127 reps

45 lbs x 155 reps

35 lbs x 200 reps

Ground to overhead can be Snatch and/or any version of the clean and any press or jerk to go from the shoulders to overhead.