9/4/12

Black/Blue/Grey WODs

AIR FORCE WOD

For Time:
20 Thrusters, (95/65) (65/45) (45/35)
20 Sumo Deadlift High-pulls, (95/65) (65/45) (45/35)
20 Push Jerks, (95/65) (65/45) (45/35)
20 Overhead Squats, (95/65) (65/45) (45/35)
20 Front Squats, (95/65) (65/45) (45/35)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

Post total time

September “COOL” Board

***Make some goals for yourself for September

–  Bobby – 515# Deadlift 
–  Jaime – 10 Consecutive Muscle Ups

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