Monday, 11/04/2013

Warm up:  3 rounds
                  -20 Air Squats
                  -10 GHD Sit ups
                  -10 Push ups
                  -5 Strict Pull ups
                  -30 Double Unders

Strength:  None

WOD:  4 rounds EACH for time.  Rest 3 minutes between each round.
             -15 Kettle Swings 70#/55#
             -15 Ab Mat sit ups
             -10 Pull ups
             -10 Thrusters 95#/55#
             -Row 250m

Post time for EACH round.