6-28-13

Warmup

200m Run

3 Rounds of "Cindy".  Strict, NO kipping.

200 single unders

200m Run

 

Strength

4x10 Overhead Barbell Lunge (R=1, L=2)

 

WOD

"Dirty Thirty"

30 Box jump. 24"/20"

30 Jumping Pull-up

30 Kb Swing 53/35

30 Walking Lunge

30 knees to elbow

30 push-press 45/25

30 good-mornings 45/25

30 wall balls 20/14 - 10'/8'

30 Burpees

30 Double Unders

 

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