Friday 2-4-2011

Friday 2-4-2011

Final WOD of the week.  It's been a tough week, but it has to conclude sometime.  Remember that Saturday is Open-Gym/Make-Up WOD day.  This means that you can do anything you want... after you complete a WOD that you missed during the week.  Sunday is the normal multiple WOD day.  You don't have to complete all the WODs if you don't want to, but you do have to complete the first WOD (whatever t may be).

[caption id="attachment_179" align="aligncenter" width="300" caption="6:30 crew completing Thursday's row pyramid."][/caption]

Skill/Strength
Wendler: Shoulder Press
recovery of: 15 KB Vertical Snatches
& 25e KB Russian TW

WOD
10e SB Alt. Lunges (zercher hold)

10 Overhead Squats (you pick wt., but you can't change mid WOD)

10 Burpees (hand release)

10e uni leg Opp. hand KB Deadlifts
3 rounds for time

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