The WOD

Results / 04.05.2011

Part A: Strength 10x3 Front Squat Speed focus sets every 30 seconds Part B: WOD 3 Cycles of Complete in 7 minutes or less Row 500 Meters 12-9-6 Thrusters Pull-Ups Rest 1 minute after each cycle Scale Weight for Power RX= #115/80, or 95/65, or 75/55
Results / 03.05.2011

In 4 Minutes Complete: 400 M Run Max Rep Deadlift M#95/W#65 Rest 1 Minute In 4 Minutes Complete 500 M Row Max Rep Wall Ball Shots Rest 1 Minute In 4 Minutes Complete 400 M Run Max Rep Deadlift M#95/W#65 Rest 1 Minute In 4 Minutes Complete 500 M Row Max Rep Wall Ball Shots Score for Total Deads/ WB Shots