5K Run 5 kilometers = 3.1 miles We will be doing todays WOD at the old track on campus that is located behind the coloseum, beside the football practice field, and across the street from the gymnastics center.
Workout of the Day
As many rounds as possible in 20 minutes of: 10 Squat Snatches 95 lbs 10 Ring Dips 10 Knees-to-elbows Post total rounds.
Four rounds for time of: Walking lunge 50 meters Sit-ups, 50 reps Post time to comments.
21-15-9 reps of: Deadlifts 225 lbs Overhead Squats 135 lbs Post total time.
Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups
[youtube]http://www.youtube.com/watch?v=ORUVgqJLHEU&feature=player_embedded[/youtube]Five rounds for time of: “Brenton” Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Post total time