06.24.10

Picture courtesy of CrossFit Altitude

CFFM WOD

"Diane"

21-15-9 for time

Deadlift @ 150lbs/225lbs

Handstand Pushups

CrossFit Football SWOD

A.) Squat 3 x 5; Press 3 x 5

C.) Front Squat 5, 5, 3, 3, 1, 1, 1; Press 8 x 3 @ 65% "Speed"

CrossFit Football DWOD

10 rds

Sprint 100 Meters, Rest 3:1

Starting Strength DWOD
"Air Force WOD"

For time

20 Thrusters

20 SDLHP

20 Push Jerks

20 OHS

20 Front Squats

*At the top of each minute perform 6 KBS

Rx'd - W @ 65/16k, M @ 95/24k