Wednesday 12th October 2011

Warm Up

Run 800m

10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders

WOD

For time:
25 Walking lunge steps 20
Pull-ups 50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 30kg
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Push-ups