WODs for Week of 2/8/10

1) 5x(50y sprint, 50y walk, 200y run, rest 1 min)

2) row 5k.

3) at 50% of your Dead Lift (DL) max you will DL twice every minute for 12 minutes.

4) 5x3 minute rounds with 90 seconds rest between of:

-3 power cleans
-3 burpees

5) for time you will complete rep round of 21,15,9 for each exercise:
-jumping goblet squats (35 lbs)
-hip extensions (sub sit ups if no apparatus)
-pullups