Sunday, January 11, 2015

Monday, 1/12/2015

Warm up:  Dynamic

Strength:  none

WOD:  On the minute for 30 minutes:
             Odd minutes
             -7 Ball Slams 40# / 30#
             -5 Burpees
              Even minutes
             -7 Kettle Swings 55# / 35#
             -5 Knees to Elbows

For every round not completed count a penalty.  At the end of the wod do 5 push ups for every penalty.

Post # of penalties.

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