20 minutes of:
12   Thrusters   65lbs/45lbs
10   Burpees

TSC April 4, 2009

Part I
"Helen"
400 meter Run
21   KB swings
12   Pull-ups

Rest 5-10 minutes

Part II
21-18-15-12-9-6-3 reps of:
Push-ups
Sit-ups
Squats

1000 meter Row
10   Push press
15   Box Jumps
20   KB swings
25   Sit-ups

750 meter Row (scale row to 400m or 500m as needed)
3 rounds of:
7   Deadlift
7   Knees to Elbows
750 meter Row (scale row to 400m or 500m as needed)
3 rounds of:
5   Deadlift
5   Knees to Elbows
750 meter Row (scale row to 400m or 500m as needed)
3 rounds of:
3   Deadlift
3   Knees to Elbows

800 meter Run

Teams of 2 WOD - 3 rounds:
One person at a time 60 seconds work/rest

Wall-Ball
Sit-ups
KB swings
Push-ups
Box Jumps

800 meter Run

Barbara:
Scale as needed

5 Rounds of:
20   Pull-ups
30   Push-ups
40   Sit-ups
50   Squats

Endurance training:
1 or 1.5 mile Run before WOD
1 or 1.5 mile Run after WOD

Teams of 2 WOD
5 minutes of:
5   Tire Flips
5   Burpees
Rest two minutes
5 minutes of:
10   Deadlifts
10   Wall-Balls
Rest two minutes
5 minutes of:
5   Pull-ups
5   Box Jumps
Rest two minutes
5 minutes of:
10   Push-ups
10   Sit-ups

Scale as needed

3 or 4 Rounds of:
500 meter Row
30   Sit-ups
20   Wall-Ball
10   Pull-ups

How can CrossFit Lake Country help you?

* One person works at a time
* For each person, complete for time

Tag Team WOD:
25   Burpees
25   Pull-ups
50   Box Jumps
50   KB swings
100   Sit-ups
100   Squats

Extra Credit:
Endurance training
1 mile Run before WOD
1 mile Run after WOD

Scale as needed

600 meter Run

20 minutes of:
8   Thrusters
2   Tire Flips
8   Box Jumps
20   Sit-ups

End with:
600 meter Run