Monday 8-15-11

10 Min Warm Up:200 m run, 20 wall ball shots, dynamic elbows to arches, windmills, trunk rotations

For Time:

A WOD) 21-18-15-12-9-6-3 of:

burpees onto your bumper plate

overhead stationary lunges 45/25 lb plate

B WOD) 21-15-9 of:


stationary lunges

post times to comments:

Hang Out: (this is what we are introducing to our more conditioned athletes)

band presses