Sun., Nov. 24, 2013

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

“Willy”

Three rounds for time of:

Run 800 meters/Bike ½ mile
225 pound Front squat, 5 reps
Run 200 meters/Bike ¼ mile
11 Chest to bar pull-ups
Run 400 meters/Bike ¼ mile
12 Kettlebell swings, 2 pood

CW: 24:14, 105# Front Squats

LW: 24:07, 95# Front Squats

Cool down:

LW: 25 AbMat Sit-ups, 30 DU's