09/23/2011

Warm up;

Samson stretch (15-30 secs each leg x’s 2)
10 push up’s
15 sit up’s
20 squats
400m run

Xfit WOD;

5 rounds for time
OH walking lunges 45/35 lbs 50 feet (knee touches floor)
21 burpees

Rest 2 minutes…then

HAPPY BIRTHDAY Mike – the big 50!

50 thrusters using lunge weight.

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