WOD Sat. 11/27/10

CFAH_1110 090 "Rx'd"
One cycle is as many rounds as possible in four minutes of:
    * 3 front squats (M:155#/W:105#)
    * 5 clapping push-ups
    * 7 knees to elbows
Rest two minutes and repeat for a total of four cycles.

"Sx'd"
One cycle is as many rounds as possible in four minutes of:
    * 3 front squats (60% of your 1 rep max)
    * 5 push-ups
    * 7 knees to elbows or GHD sit-ups or Abmat sit-ups
Rest two minutes and repeat for a total of four cycles.

photo: the Olson twins on the ropes.

Posted in Arlington Heights WOD, Uncategorized.