F & U

More WOD's than you know....

Friday and U get better...

El Tigré was on a mission (or jog) this AM... have no idea what he did outside of run...how far, how long anything else...it is a mystery!

OZ has a 5K tomorrow so he took it light... I think he got the 100 Push Ups Challenge done, saw some Clean work being done!!!

bEAST Crew did the 100 Push Up Challenge with Oz, then BATTLED this WOD out b/t the two of them

800m Run
30 OH Lungewalk Steps (45/25)
2K Row
30 OH Lungewalk Steps
800m Run

Kate ~ 19:06
Feidt ~ 19:31

Finally... the Body Weight Beast WOD of the day:

F&U
For Time:
30 Jumping Air Squats
Then...
30-20-10 of:
~ DB/KB Front Squats (sort of) (35#/20#)
~ DB/KB Alternate Lunge-Thruster
~ DB/KB Alternate Strict Shoulder Press
Then...
30 Hand Release Push Ups

*there is a 3 Burpee Penalty everytime you put down the KB/DB!
Alt = Rt is 1, Lft is 2, Rt is 3, left is 4...
Lunge Thruster = Step forward with Right Foot as you step up with your left foot, Right Arm thrusts the DB above head

Shoulders were on FIRE!!! I have to admit...the KB Front Squats had the KB's resting on shoulders...kept elbows up like a FS, but it was suspect at best!
Broke for Burpees 5 Times...

tb ~ 19:54