May 13th and 14th 2009
WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all;
SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;
WOD: “Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB swings
30 Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Supermans
30 Wallball (20/15)
30 Double unders or 100 Single jumps
30 Burpees
For time; Do exercises in any order; Post time; loads and strategies to comments;
______________________________
