Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips

Compare times to 8.15.08

3-2-1-GO!

Red Devil

3 rounds of the following:

400M Run
5 HSPU (10 Modified)
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU (10 Modified)

Compare times to 8.14.08

21

3 rounds:

21 KB Swings (35/55)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps

Compare times to 8.13.08!

Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)

Compare times to 8.12.08

Cindy

20 min AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

Compare times to 8.11.08!