Dan's WOD

Warm-up:
Row and row instruction
10 Push-ups
10 Ring rows
20 Sit-ups
5 Dips


Squat Clinic

WOD 1:
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)


Finisher: 20 pull-ups

Dana's WOD

Warm-up
Rowing and rowing instruction


Squat clinic

WOD 1: 3 Rounds for Time
5 Squats
5 Wall push-ups
5 Rope pulls from chair

Finisher: Row

Dianne and Michele's WOD

Day 3:

Push Jerk 3x5
AMRAP 15 min
3 Hang Power Cleans (45#) OR DB Hang Power Snatch  (# TBD)
Followed by 2 rounds of
3 Ring rows
6 Push-ups
9 Box Jumps

12 Abmat sit-ups
(The above equals one round)

Finisher: 20 Green Band Pull-ups

Yesterday's WOD

Rest day.

We began to insulate the garage!

Today's WOD

Starter: 50 Unders for time

WOD 1: Max Snatch 1-1-1-1-1-1-1

WOD 2 For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.

Finisher: L-sit