WODs for Week of 11/30/09

#1) Run 5 K

#2) 100 backsquats @ 1/2 bodyweight for time.

#3) 1 rep max: shoulder press, push press, push jerk.

#4) 21,15,9: sumo dead lift high pull #65, pushups, box jumps (20").
tabata hollow body rocks (http://www.youtube.com/watch?v=6c-kNsPqyWg demo of hollow body rocks starts @ 39seconds). so 20 sec on and 10 sec off for 4 minutes of hollow body rocks.

#5) progressive running clock pullups. do 1 pullup in the first minute, two in the second minute, three in the third minute until you cannot complete a full round. sub jump pullups and not smith machine pullups.