09/30/2011

Warm up:

3 rounds of;
Samson stretch (15 second hold each leg)
30 second plank hold
15 second side plank hold (right side)
15 second side plank hold (left side)
—————————————-
5 hollow hold to superman
20 squats

Xfit WOD:

7 rounds of;
10 reps of Thrusters (65lbs/45lbs)
10 bar facing burpees (chest and legs must touch ground, clap hands above head)
Wall-Wall x2

Then…

5 rounds of;
5 back squats (135lbs/95lbs)
15 DU’s (or 45 single skips)

For those of us that did this a couple weeks back try to bet your time
Neil – 3:00
Susie – 3:45
Mike – 4:29
Annie – 4:45
Brent – 5:29
Scott – 5:36

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