Sat. Nov. 20th, 2010

Today's W.O.D.
10 manmakers (Rt/Lt ea.)
20 Pull-ups
400m run
(5) rounds for time

Fri. Nov. 19th, 2010

Today's W.O.D.
OH Squat 8x2

500m Row
20 Alternating 1 Arm KB Power Clean & Push Press - 1.5 pood (10 RT/ 10 LT)
10 GHD Sit Ups
(4) rounds for time

Wed. Nov. 17th, 2010

Today's W.O.D.
"Lynne"
BW Bench Press
Pull-ups
Max reps for (5) rounds
*there is no time component for this W.O.D.

Tues. Nov. 16th, 2010

Today's W.O.D
Deadlift 3x5

5 Burpees
10 Ring Dips
15 Sit-ups
AMRAP in 15 mins

Mon. Nov. 15th, 2010

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


Today's W.O.D.
Back squat 3x5

"Blake"
100 foot OH lunge with 45lb/35lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
4 rounds for time

For Time