WOD 28DEC09

Saturday Endurance:
Run 5K
Stop Every 3 Mins And Perform:
50 Sit Ups
25 Flutter Kicks (2 Ct)
25 Leg Lifts (2 Ct)
30 Sec Plank Hold

WOD:
6 Rounds For Time
(M: 95# W: 65#)
5 Deadlifts
5 Hang Power Cleans
5 Push Presses
*Once the round is started, rest can only be as follows: Deads – up; Hang Power Cleans – Hang or Rack; Push Presses – Rack or Locked Out OVHD.
**Hands must stay on bar for entire round for it to count. Drop the bar, start the round over.
***Rest however you want between rounds if needed. Due to the light load, goal is straight through w/out putting the bar down, but resting as described above.

Strength:
5 x 5
Back Squat at 110% of Body Weight

Inspiration: “The truth of the matter is that you always know the right thing to do. The hard part is doing it.” -Gen(ret) Schwarzkofp