Saturday 09/20/2008

WOD
Petranek Fitness Baseline Workout
400 m Run (or 500 m Row)
40 Squats
30 Situps
20 Pushups
10 Pullups

For Time

Time: 3:45

Shoulder Press Build
Deadlift Build

WOD: Charge
3 Rounds of:
Perform walking lunges to 3744 (approx. 140 m)
Sprint back
25 Box Jumps (24")
25 Decline Pushups

WOD
5 Rounds of:
20 American KB Swings (16 kg)
15 Box Jumps (20")
10 KB Hand Switching Pushups
5R/5L KB Snatches

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"It is amazing how complete is the delusion that beauty is goodness."
- Leo Tolstoy