W.O.D. Sept 30, 2009

WARM UP

21-15-9

Overhead Squats

Pullups

Situps

 

WORK OUT

10,9,8,7,6,5,4,3,2,1

50 Meter Run Every Round

Box Jumps

Wall Ball

Burpees

 

CORE

100 V Ups

100 Russian Twist