WOD - Strength Friday

WOD- November 30, 2012

***Today will focus on strength and less on cardiovascular training, try to increase the weight you normally lift. You want do do as much as you can and if needed drop weight to complete the set.***

-Warm up: 21-15-9
     -push ups
     -double unders

-Strength: b-bench 5 of 6

-Strength: thrusters 5 of 6

-Strength: OHS 3 of 5

-Metcon: 21-15-9
     -deadlift
     -HSPU

Calen B. - 4:25
Josh B. - 4:51
Brea W. - 5:06
Murphy - 5:25
Anders N. - 6:15
Mac T. - 6:45
E.J. E. - 7:10
Allie T. - 7:24
Chandler W. - 10:10

-Core
      - 2 Marine (20)

-Run: Starts do each 5 times
     -regular
     -falling
     -3 steps forward 3 back
     -backwards

     -chest on the ground