06-16-12 & Darrick's Birthday WODs

WOD: In teams of two: 21-15-9 Partner 1 Activity Partner 2 Activity (then switch) Sumo Deadlift High Pulls (95/65) Weighted Overhead Carry to Pole & Back (45#/25#) Knees-to-Elbows Weighted Wall Sit (53/35) D-WOD! Happy Birthday Darrick 3 Rounds: Weighted Run* 11 GHD Sit Ups** 11 Alternating Pistol Squats (R/L, 22 total)*** *Carry a sandbag or anything heavy & awkward (perhaps an adolescent child or animal if available) to the corner of 6th & Forest and back. **Use the back extension benches. Lock your feet (one foot over, one foot under) on the foamies. Tap the floor and tap the post between your feet. ***If it was your birthday on Thursday or if you believe in Truth, Justice and the American Way, take a shot or chug a beer after completion of each round.