WOD, 10/20/09: Work towards your 1 rep max thruster (10 minutes). then… 100 Thrusters @ 50% of max for time . You can rest the bar in the FS  position but evey time you drop the bar you run 400 meters. Tight midline, elbows high, drive  through the heels and throw that puppy over head! I [...]

WOD 10/19/09: Work towards your 1 rep max for a front squat. Then… 5 rounds 50% of your 1 RM Front Squat, max reps in 30 seconds Rest 30 seconds AMRAP burpees in 60 seconds Rest 60 seconds Count your total amount of front squats and burpees completed    *burpees must be completed with full extension [...]