120830 WOD LIST

[Crossfit 분당]

"Diane"

21-15-9

Deadlift (225/155~185)

Handstand push-up

[Reebok Crossfit - 투혼]

"CrossFit total II" 

Clean 1rep

Bench press 1rep

Overhead Squat 1rep

[Reebok Crossfit - Able]

1 mile run

25 Pull-ups

50 Push press (65/45)

75 KBS (24/16)

50 Push press

25 Pull-ups 

[Reebok Crossfit - Sentinel]

5 Rounds for time of:

15 Thrusters (Rx:95/65)(B-D:115/80)

15 Burpees

[Reebok Crossfit - MARU]

400m run
50 squats

If its raining too much, we'll stay inside and row 500m

[Crossfit.com & Crossfit SAP]

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep