10/03/2011

Warm up:

5 minutes jump rope
20 butterfly sit up
10 broad jumps (must jump at least 4 feet)
10 push up’s

Xfit WOD:

80 back squats (45lbs/25lbs)
70 hang power clean (45lbs/25lbs)
60 two-count flutter kicks (don’t drop feet to ground)
50 push press (45lbs/25lbs)
40 wall balls (20lbs/14lbs)
30 butterfly sit up’s
20 burpee box jump 20″ (full hip extension)
10 bear crawls (black line to half court = 1 crawl)

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