WOD 11/06/08

Front Squat: 1 x 100 kg (90%)
Rack jerk: 3 x 3 @ 70 kg (70%)
Snatch + Power Snatch: 3 x 115 lbs (60%)
OHS: 1 x 2 @155 lbs (85%)

Metcon: 3 rounds
300M row
10 pull ups

2 min rest

3 x 10-28" box jumps

WOD 11/02/08

Handstands x 5

Front Squats:
134 x 5
204 x 5
214 x 5
224 x 5
234 x 3
244 x 2
254 x 3 PR
264 fail

Handstands x 5 (lower in planche)

Abs:
Windshield wipers 3 x 10
Russian twist x 10 + 1 slam ball sit up + 5 GHD sit ups x 3

WOD 11/01/08

Snatch: 40, 40, 45, 50, 55, 60, 70, 75, 80x, 80x, 80x, 80, 82.5x, 82.5x

C&J: 60, 60, 65, 70, 75, 80, 85, 90x, 90