Fri., Nov. 8, 2013 (LW only)

Warm-up:

3 min. Cardio
LSS
20 Ball Slams
E & S
20 Push Press (bar)
Inchworm down/Reverse Lunge back
20 Box Jumps

WOD:

For time:
Bike ½ mile
30 Burpees
30/20 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 KTE
100 foot Walking lunge with 35/25lb plate held overhead
150 foot Sprint

LW: 24:43 (20# dumbbells, 25# plate for lunges) 

Cool Down:

Walk around lake