08/24/2011

Warm up;

5 min 1/2 gasser’s

10, 10, 10 of push ups, hollow rocks, sit ups x3 rounds

Xfit WOD;

In 3 minutes, complete as many reps as possible of:

Row damper 5
Wall ball shots, 20#/14#
Knees-to-bar
Box jumps, 20″/16″
Sumo deadlift high pull, 75#/45#
Burpees
Push press, 75#/45#
Running wall-wall carry (45lbs/25lbs)

Rest 1:00, then complete as many reps as possible of squats in 6 minutes.

Post reps for both intervals to comments.