08/17/2011

Warm up;

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Superman
Pull up
Dip

Xfit WOD;

For time:
10 balance ball push-ups
20 knees-to-bar
30 Power cleans, 95lbs/45lbs
40 Wall ball shots, 20 pound ball to 10′ target/ 14lbs women
50 Burpees
60 Sumo deadlift high-pull, 75lbs/35lbs

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