10 DECEMBER 2011
Warrior Program:
30 x Overhead Squats Female Range (45-105) Male Range (75 – 135lbs)
50 x Push Ups
800m Run
30 x Front Squats Female Range (65-105) Male Range (105 – 135lbs)
50 x Push Ups
500m Row (Damper on 10)
30 x Back Squats Female Range (65-105) Male Range (105 – 135lbs)
50 x Wall balls (20/14)
800m Run
All barbell movements shall be performed from the ground. Athletes may change the weight of the barbell in between squat sets only.
Teens WOD: Death by 10 Meters
Sprint ten meters the first minute
20 meters (down and back) the second
thirty the third, and so on…until you are unable to complete the total number (back/down)
WOD: 3 Rounds for Time
45 Double Unders
30 Sit-ups
15 Push-press (135/95)