Wed., Oct. 30, 2013

Warm-up:

5 min. Bike
Wall Hurdles
Burpee Broadjump to fireplace, Walking Lunge with Twist and GM back
10 Full Squat Box Jump
Quad. Leg Series
20 Happy Russians

20 Hurdle Hops

WOD:

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

CW: didn't time, 75# Thrusters

LW: 10:11, 55# Thrusters

Cool Down:

CW: Jump Rope, Stretch

LW: 100 Sit-ups, 25 DU's