3/7/12

Warm Up:

20 stomach twists
5 Sun Salutations
Warrior 1 to Warrior 3, half moon (w/ twist optional) x3/per side

Xfit WOD:

Five station set up (3 males/3 females per station) where the athlete will complete AMRAP in 2 minutes at each station. There will be a 2 minute rest between rounds. Two rounds total. At the end of round two, each athlete will max effort the following skill WOD;

5 rounds of;
5 Back squat (135#/95#)
15 DU’s (45 single skips)

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

Stations;
Wall ball (20#/14#) to burpee
DU’s – single skips 3:1
Squat clean (95#/65#) – scaled 65#/45#
Sit up’s (10# plate)
45#/25# plate run wall-wall, drop weight run wall-wall…repeat

Equipment needed;
all wall balls
jump ropes
3 45# Olympic bars w/ Rx’d 95# weight (25# bumper plates)
3 35# bars w/ Rx’d 65# weight (15# bumper plates)
3 body pump bar w/ 45# weight
6 10# plates (body pump weights)
3 45# and 25# plates from weight room

Post total reps to comments.