Playing catch up...

Friday 5-1-09

Workout:
50 step ups @ 24" box
30 box jumps @ 24" box
3x10 Front squat @ 50% 1RM
Then:
1x10 Back Squat @ 95lbs.
1x8 Back Squat @ 115lbs.
1x4 Back Squat @ 135lbs.
1x1 Back Squat @ 145lbs.
Then:
4 x 15 Deck Squats w/dumbbell

Manda - 34:44 w/50,70,90,105lbs. for Back Squats and 15lb. DB for Decks.

Steve - 34:21 as rx'd for Back Squats and 20lb. DB for Decks.

Saturday 5-2-09 Park WOD

For time:
Run 400m
50 Star Jumps
Run 400m
50 Jumping Lunges
Run 400m
50 Burpees

See comments for scaling and post times.

Sunday 5-3-09

Workout:
Row 5min.
DROM warm up
Then:
"Louder Than 10!"
11 rounds
5 Slam Ball @ 18lb. ball
10 Push-ups
15 KB Swings @ 45lb. for Men / 35lb. for Women
Then:
Tabata Row