09/14/2011

Warm Up;

1/2 gassers x 5 mins
Hollow rock hold 1 min
Broad jump to half court and back

Xfit WOD;

3 rounds of;

Deadlift (95lbs/65lbs)
Row for calorie count

DU’s
Wall ball cleans (20lbs/14lbs)

Ring pulls
Back squats (45lbs)

Run Wall-to-Wall counts as 1 rep

Pair up and pick a station. In round one you and your partner will go for AMRAP in 3 mins per station. This can be accomplished anyway you and your partner decide. In round 2 you’ll go for AMRAP in 2 mins, then in round 3 go for AMRAP in 1 min. There will be 1 min rest in between rounds.

Post total reps to comments.