09/19/2011

Warm up;

2 rounds of;
Samson stretch (15 secs. each leg)
10 squats
10 hollow holds
10 star shooters (start at bottom of squat then spring up)
1 suicide

Xfit WOD;

“Barbara” this is a benchmark WOD so post time to comments

5 rounds for time:
20 swings (45lbs/25lbs)
30 push up’s
40 sit up’s
50 squats

Post total time to comments.