092713

Welcome to the Herd Chris

Friday(CAP)

Level 2

Strength: Back Squat

3-3-3-3-3; 30X2, Rest 2 min

WOD: For time:
800m Run
50 x Wall Ball
40 x KB Swings
30 x Push Ups
20 x T2B
400m Run

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Level 1

Skill Builder/Strength: Back Squat 

Sets of 10 reps; 30X1, (10)

WOD: For time
400m run
40 x Wall Ball
30 x KB Swings
20 x Push Ups
10 x Hanging Knee Raises
400m Run

Saturday(CAP)

WOD: "Hansen" 

5 Rounds for time
30 x KB Swings
30 x Burpees
30 x Sit Ups

Sunday(NO CAP)

Team WOD

In Teams Of 2

400m Run (run is together)

300 Burpees (one athlete must finish before other athlete continues)

400m Run

I'd rather attempt to do something great and fail than to attempt to do nothing and succeed. - Robert H. Schuller

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