The WOD - MON, 09MAY11

"ATONEMENT"
A big thanks to Laurie Simmons for this going away WOD. We are sorry to see you move, but the folks in Virginia are getting a great athlete!

2 rounds for time:
*Run 100M between each station

• Deadlift, Rx 225/155 I 195-175/125-105 N 155-135/95-75, 10 reps


• GHD Sit-up, N AbMat Sit up, 10 reps


• Ring Dips, I banded N JRD, 10 reps


• Box Jumps, Rx 30" I 24" N 20", 10 reps


• Strict pull ups, I banded N JPU, 10 reps


• Clean, Rx 95/65 I 75-65/55-45 N65-55/45-35, 10 reps


• Double Unders, 10 reps


• Thrusters, Same weight as clean, 10 reps


• KBS, Rx 2/1.5pood I 1.5-1/1pood

N 1pood-12kg/12kg-15#, 10 reps

Snatch, Same weight as clean, 10 reps