5-24-13

Warmup

400m run

3 rounds of Cindy

5 pull ups

10 pushups

15 air squats

400m run

 

Strength

4x2

Dead lift @90% of 1 RM

 

WOD

8 minute AMRAP 

8 Dumb Bell Snatch.  60/30

8 Shuttle Run    5m

Rest 5 minutes

8 minute AMRAP

10 Wall Ball 20/14 Lbs.     10/8 ft

8 Box Jumps.   24/20"

20 Double Unders

 

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