WOD~

150 KB Swings

*10 burpee penalty if there is a pause or break from your swings! :)

Post time and burpee total to comments.

Taking advantage of the nicer weather outside with our finisher of 400m overhead weighted walk. Could spring be popping its head through the cloud of winter???? I hope it just keeps getting warmer.

WOD~

150 kb swings

**10 burpee penalty each time you pause, rest, or drop the kb.

Post time and number of burpees to comments.

HOMEWORK!

SEPTEMBER 25, 2010 ~ SAVE THE DATE!

FIGHT GONE BAD FUNDRAISER!

More details to follow

http://www.fgb5.org/about

HOMEWORK FOR THIS WEEK: You have 3 wods to complete while we are gone. Post which wod you did, the time, weights, etc to comments!



WOD1~ "Annie"
50-40-30-20-10
Double unders (sub tripple skips for double unders if needed)
Sit ups

Post time and any subs to comments.



WOD2~ "Griff"
2 rounds
800m run forward
400m run backward
Post time to comments.

Finish with max push up attempts x2.



WOD3~ KB/DB wod
150 kb or db swings (53/35#)
Each time you have to pause, rest, place the kb down you must complete 10 burpees before continuing.

Post time and amount of burpees to comments.