WOD for 3/21/11

3 Rounds
10 Deadlift 225/155
20 pullup
30 pushup

Coaches WOD
7:00am
3 rounds @ 85%
20 Goblet Squat
15 Ring Dips.....2:50
rest 10min
3 Rounds @ 90%
Row 250m
15 kb swing @ 88lb.....5:38
rest 10min
3 Rounds @ 95%
15 Wall ball
15 Pullup....2:24
rest 10min
3 Rounds @ 100%
15 Burpee
15 Box jump 24"......2:23

3:00pm
8 sets
5 ring HSPU
10 HSPU
rest 2 min between sets
rest 5 min
Row 20min @ 65%