4/13/2011

Warm-up:

2 rds of;
50 singe jump ropes
25 air squats
50 single jump ropes

Rest 3 minutes then,

WOD:

“Dirty 30″
Mountain climbers
Ring pulls
Hollow rock
Squats (45lbs)
Jumping pull-ups
Box jumps (24” height – full hip extension)
Double unders
Deadlifts (95 lbs)
Ball slams
Candle stick roll

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