W.O.D. Sept 4, 2009

WARM UP

HOP POPS

5 Jumping Jacks then 5 Pushups repeat until 20 of each

25 Overhead Squats

 

WORK OUT for time

Reps 21-15-9-15-21 or 21-15-9-5-1

Wall Ball

Hollow Rock Hold 2 secs

Box Jump

Superman Hold 2 secs

50 Meter Farmers Walk

 

CORE

50 Rockys

50 Russina Twist