Monday, October 11, 2010

Warmup:
3 rounds:
Samson stretch
Run 200m (0.13 miles on treadmill)
10 pushups
10 squats

Skill:
PVC Overhead Squats
PVC Snatches

WOD:
"Dirty 30"
30 Box jumps
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge Steps
30 Knees to elbows
30 Push press
30 Back extensions
30 Wall ball shots
30 Burpees
30 Double unders