Thur. 12/15/2011 WOD

3 rounds for time:
7 Muscle-ups
Dumbbell thruster, 21 reps 35#

Thur. 12/8/2011 WOD

“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull 95#
10 Thrusters 95#
Rest 1 minute

Thur. 12/1/2011 WOD

 

Front Squat, Work up to a 1 rep max:  10-5-3-3-1-1-1

then:

 

“Frow”

For Time:

 

21 Thrusters 95/65#

21 Pull ups

400m Row

 

15 Thrusters

15 Pull ups

400m Row

 

9 Thrusters

9 Pull ups

400m Row