21-15-9
Jumping Pullups (Double)
DB Pushups w 2 rows (30, 20)

800M

21-15-9
Push Press (105#, 75#)
SDLHP (85#, 65#)

400M

  No PM Sessions today (Tuesday 3/9/10)

 "Partners in Pain"

One partner starts on the exercise and the other runs 200M. When the runner returns, he/she picks up the rep count and the other runs. This cycle continues until the reps are complete and then it's on to the next exercise until the WOD is done.
  
150 Thrusters (75#, 45#)       
150 Rollouts      
150 Box Jumps        
150 Calorie Row       

This workout is to be done Tabata style with the work/rest interval at 20/10.When the clock starts complete as manypullups as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 30 pullups are completed then move on to WB Shots. Post number of intervals required to complete all the work.

Obstacle Course - AMRAP 30 Minutes

10 DB Push Presses (35#,20#)
Ladder Bear Crawl
Hurdle
10 squats
10 Box Jumps (20")
10 WB Shots (20#,16#)
50 Jump Ropes
Pushup and Roll
10 SDLHP (75#, 55#)
Lunges (25#, 15#)
StepUps
200M Run

2 Rounds (15/10) each pair    
    
Deadlifts (275, 135)     
200M Run    
    
KB Swings (75,45)     
100 Jump Rope    
    
Wall Balls (30,20)     
200M Row    
    
Pullups    
6 Burpees    
    
Chest Presses (60, 30)    
3 Laps Sandbag Carry (80, 50)

Box Jumps (24,20)
3 Laps Farmers Walk (50, 35)