110512

CrossFit Football SWOD+DWOD:

SWOD:
Amateur
Squat 3x5 (add 5 lbs to last workout): 135. Reset after long break from back.
Bench 3x5 (add 5 lbs to last workout): 200x4, 195x4, 195x4. Need to rest and reset bench.

THURSDAY, 05.12.11: DAILY WOD
Complete 10 rounds of:
One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used to comments.

45 pound dumbbell. Zero drops. Should have gone heavier. Time: 7:37