WOW - 11

 Compare to last year: HERE

WOD 1

"DT"

5 RFT:

12 Deadlift (155/ 100#)
9 Hang power clean (155/ 100#)
6 Push jerk (155/ 100#)

Compare to: 3/12/12

WOD 2

"Michael" - Variation

3 RFT:

Run 800 meters
50 Russian Swings (53/ 35#)
50 Sit-ups

Compare to: 3/13/12

WOD 3

"JT"

21-15-9

Handstand Push-Ups
Ring Dips
Push-Ups

Compare to: 3/14/12

WOD 4

Games WOD 12.4

AMRAP-12:

150 Wallball (#20/#14)
90 Double-Unders
30 Muscle-ups

Compare to: 3/15/12

WOD 5

“Helen”

3 RFT:

 

400 m Run 

21 KB Swings (53/ 35#) 

12 Pull-Ups

Compare to: 3/16/12

WOD 6

Rest Day / Free Day (Greg Amondson seminar)