Funday

Complete 4 Rounds 
   - 1:00 Wallballs (20/24, 10/9")
   - Rest 1:00 
   - 1:00 Row for Calories
   - Rest 1:00
   - 1:00 Push-Ups
   - Rest 1:00

Score= Total # of Reps + Calories

9/11 Memorial

Thursday

Complete 4 Rounds for Time

• rest exactly 2min

Complete 4 Rounds for Time

• rest exactly 2min

Complete 4 Rounds for Time

         1 Round= Once through with Left and Right Arm

           -5 Russian Swings

           -5 KB Front Squats

           -5 KB Push Press

        KB Weight= 53/35 

Wednesday

Deadlift

1 Rep every :30 seconds for 15 minutes

*DL Weight= 70% of your 1 RM
10 Rules for Mastering the Deadlift

Tuesday

"Helen"

3 Rounds for time of:
   - 400m Run
   - 21 KB Swings (53/35*)
   - 12 Pull-ups

WHY WE REPEAT THE "HELEN" WOD: 
Benchmark WODs are used as tests and measurements to see how far you've progressed since they were last performed. If you are improving on these benchmarks, you’re getting fitter and developing athletically. So use "Helen" as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power. 

Monday: Individual Event 4 ~ 2014 Regionals

21-15-9-6-3 reps for time of:

   -Strict handstand push-ups
   -Front squats, 195 / 125 lb.
   -Burpees

*Scaling options will be available...