6/27/2011

Congarts to the mudders for finishing the race! See you next year TM!

Warm-up:

3 rds of;
50 singe jump ropes
25 air squats
50 single jump ropes

Rest 3 minutes then,

Xfit WOD:

“Dirty 30″
Mountain climbers
Ring pulls
Hollow rock
Back squats (45lbs)
Jumping pull-ups
Box jumps (24″ height – full hip extension)
Double unders
Deadlifts (95 lbs, 65 lbs)
Ball slams
Push ups

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