12.20.2012

Posted: December 19, 2012 in Uncategorized

WARM UP: Run and Skip

BUY IN:   Rope x 100 x then Run 200 then R0w 250

STRENGTH: Partner Pull Up Ladder 1-10 (Dead Hang)

WOD:

Dirty Diane
3 rounds, 21-15-9x
Deadlifts (225# 145#)
Handstand push-ups
Box jumps (24 inch)

Cash Out: 

Med Ball Sit Ups x 2 min

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s