W#148 March 9th 2012

Today's WOD is 10 minute AMRAP

As Many Rounds As Possible...in 10 minutes of:

5 Thrusters @ 40KG
4 HSPUs
3 Dead lifts @ 90KG
2 Muscle Ups
1 Rope climb 15Ft

November 23 2011

5 rounds for time

8x heavy back squats
8x 15 ft Rope climb
80x Double unders

October 20th 2011 - pull pull pull

Daily Dose

7 rounds (1 minute break between rounds)

-7 rope ascents with L hold Posture (15ft rope)

Rest and complete interval training

5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball

September 25

daily dose

Sets of 30,20,10
Squat press max weight
15ft rope ascents