WOD OCT-20-2011

SWOD:

• BENCH PRESS 5 X 1 AIM FOR NEW PR ON LAST SET
• WEIGHTED DIPS 4 X MR USE ADDITIONAL 20# MEN/10# WOMEN

DWOD:
4 ROUNDS

• WAVE SQUATS WITH BB USING 50% 1RM X 2 rest 45s
• WAVE SQUATS W' BB USING 50% 1 RM X 2 rest 45s
• 5 POWER CLEANS rest 45s
• 5 POWER CLEANS rest 45s

**REST 2 MIN BTW ROUNDS**

SAQ:

• PLYOMETRIC DAY LADIES AND GERMS
• RENEGADE GATOR CRAWL WITH 20#  3 ROUNDS X 12
• MEDICINE BALL PUSH UPS 4 X 10 rest 1 MIN BTW ROUNDS
• ROPE SLAMS 4 X 10
• AROUND THE WORLD W' ROPE 2 SETS X 10 EACH SIDE
• WAVE 30s ON 30s REST X 8