Thurs., Oct. 24, 2013

Warm-up:

5 min. Cardio

Wall Hurdles

Walking Lunge with Twist and GM

10 Full Squat Box Jump

Quad. Leg Series

20 Kettle Bells

WOD:

Complete as many rounds as possible in 15 minutes of:

Row 250 meters   Ride 1.5 miles on bike
25 Push-ups

CW: 2 Rounds plus .9 miles on bike

LW: 2 Rounds plus  .6 miles on bike

Cool Down:

Practiced (barely!) kipping pull-ups!

Walk around the lake