WOD 7/25/12

100jumping jacks
75 air squats
50 push ups
25 burpees

Gut check 400m dash

Record time & complete as fast as possible!

WOD 7/23/2012

"Susan"

Run 200m 

10 squats

10 push ups 

5 rounds.

Record your time and complete as fast as possible! 

WOD 7/16/12

50 Burpees
Shuttle Run (NCAA Style)
75 Squats
Shuttle Run
100 Sit ups
Shuttle Run

Complete as fast as humanly possible!

WOD 7/12/12

-100 Good Mornings
-200m Sprint
-50m Bear Crawl
-50m Lunge
-200m Sprint
-50m Froggers (every 5 jumps complete 5 walk down planks)
-200m Sprint

Complete 2 rounds as fast as possible.

WOD 7/11/12

70 Squats
300m Sprint
60 Dips
30 Incline Push Ups
200m Sprint
100 Dumbbell Swings
200m Sprint
100 Shoulder Press

Finish as fast as possible. Following that, complete 8 min of ab exercises.

WOD 6/18/2012

WOD:
Run 300m
30 Overhead Squats
15 Broad Jump Burpees
8 Gas Can Push ups

4 Rounds for time

WOD 5/30/12

21-15-9
Burpees & lunge,lunge squat

Sprint 500m between each set

Finish as fast as possible