Thursday, October 11, 2012

warm up

20 minute self warm up and get station ready

"Screw Ball"

8 Rounds for Time:

8 Wall Balls (20lbs/14lbs)

8 Burpees 

*WOD courtesy of CFNE

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Strength

Pendlay Rows

5 sets x 10 reps

Olympic

Clean (squat)

5 sets x 1 rep

H.A.P

Endurance 
1 mile run
for time

Row
2500m row
for time

Swim
1600m swim
for time