Wed., Dec. 4, 2013

Warm-up:

5 min. Bike

Lunges with twist and Good Morning

3 rounds of:

       10 OHS with PVC

       10 Hurdle Hops

       10 Thrusters (bar)

WOD:

Five rounds for time of:

20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents 5 Bench Presses

CW: 9:23, 135# BP

LW: 9:52, 75# BP

Cool Down:

LW: 50 DU's, 25 Supine Pull-ups