FUN 4 2DAY 092611

Every 2 Minutes – 10 X
5 Pull Ups or Chin Ups
Single Leg Dead Lift into RDL
One Minute Rest

Every 90 Seconds 10 X
15 Swings Left & Right

GO Heavy --Weight Pull Ups---Heavy Swings
go lighter if you have to for a set or 2.

FUN 4 2DAY 092011

Birthday WOD 15 Min- 15 Sec
Left & Right
7 Jerks
7 jerks, 10 Snatches
7 Jerks, 10 Snatches, 12 Cleans
7 Jerks, 10 Snatches, 12 Cleans, 15 Swings
7 Jerks, 10 Snatches, 12 Cleans, 15 Swings, 10 Push Press
70 Jerk
80 Snatch
72 Clean
60 Swing
20 Push Press
1 rep every 3.029 seconds