WOD for 30 June 2011 - 2x800m run @ 95%. Rest 5 mins between attempts

WOD for 29 June 2011 - "Grace": 30 Clean & Jerk (135#/95#)

AM WOD:
6x400m sprints, rest 2 mins

PM WOD:
12, 15, 21, 15, 12
Box jumps [24"/20"]
HSPU
DL [185#/125#]

WOD: Box squats (fast, medium to heavy weight) rest 5 mins then - 20min AMRAP: 9 Pull-ups, 12 Push press (95/65), 50m Farmers walk (1.5/1pood)

WOD - June 21, 2011

AM:
For time-
1k run
rest 3mins
1k run

PM:
4 sets AFAP of:
3 Power clean (185#/125#)
10 Burpees
rest 4:30 between sets

WOD
Back Squat 6x2 @ 80% 1RM
+
5RFT:
GHD back extensions x 12
UB DUs x 12

WOD
4 x 5 minutes interval run for max distance
(Rest 3 minutes between efforts)