Daily Archives: July 24, 2010

Warm Up

– 100 Meter Run

5 Burpees

4 times

Inch worms

WOD

500 Meter Rows

40 Slam Balls (20lb)

40 Box Jumps

40 Jumping Pull Ups

40 DB 2 Arm Presses (35Lb)

40 Overhead Swings (53Lb)

40 Push Ups

40 Ab Mat Sit Ups

200 Meter weighted Carry (45Lb)

400 Meter Run

For Time –

Mine 27:21

All the others L3 atheletes – under 24:00

Too much rest I gave myself…I guess.