Wednesday 3-28-2012

WOD #1 "team wod"

AMRAP in 7min.

Ring-Dips x reps - time keeper

Wall Balls (14#)(15' target) - score

Immediately following,

AMRAP in 7min.

Handstand Push-Ups x 10reps - time keeper

Deadlift (365#) - score

Spencer Hendel and James Hobart = 121 Wallballs and 52 Deadlift

Austin Malleolo and Rich Froning = 120 WallBalls and 60 Deadlift

WOD #2

10 Rounds of:

Every 2min. you must complete...

10 Cal. on the Rower

10 KB Swings (32kg)

7 Pull-Ups

-Rest with your remaining time

-Continue for 10 rounds

= 1:15, 1:16, 1:13, 1:18, 1:12, 1:13, 1:10, 1:10, 1:08, 1:06