1/25/12

Warm Up:

2 rounds of;
1 minute hollow hold
1 minute plank
1 minute sit up’s…rest 1 minute, start round 2

Xfit WOD:

“3 minute, 2 minute”

Wall Ball (20#/14#)
KB Swings (35# DB/20# KB)
Box Jumps (24″/20″)
Deadlift (95#/65#)

3-5 athletes/station. Round one you attempt max reps at each station for 3 minutes, rest is 15 seconds in between stations. Round two you attempt max reps at each station for 2 minutes, rest is 15 seconds in between stations. For every time you stop and take a break count 1 burpee, complete this set at the end of the WOD.

Equipment needed;

All wall balls
3-4 35# DB (from weight room), 3-4 20# KB’s
3 24″ box jumps, 3 20″ box jumps
All Olympic bars (4, 1 from weight room) and 1 35# bar plus required weight

Post total reps to comments.