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FreeStyle Friday: Shawty Style

4RFT: 20 reps each odd intervals: 10 reps even intervals

Wallball 20/16

KBS 70/55

Air squads

Push-ups

Pull-ups

OH Step-ups 45/25

200m run

Saturday April 10, 2010

Coached WOD: each athlete will coach a peer

Start Times: 9:00-9:40-10:20

WOD: Against a 6-minute running clock:

Run 800m

Max rep overhead squats 115/85lbs

Scored by total number of overhead squats.

Immediately followed by:

5 Rounds of:

15 Shoulder-to-Overhead 115/85 (press, push press, push/power/squat/split jerk)

100-yard Dumbbell Farmers Walk: 70KB/55KB

5 Tire Flips

Endurance: 20x10 seconds on w/ 50 seconds off


Sunday: Amnesty

Bimblers Bash

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