Nov 052010
 

WARMUP:

10 sec Lunge Holds- (go halfway down in lunge position and hold) 5 each leg
Butt Kickers and Pull at Top- 10 each leg
10 Squat Jumps
Kneeling Shoulder Stretch- 20 sec hold

WOD:

3 Rounds – 1 minute per station

Two Hand Power Rope Slams
Row
Jump Rope
Kettlebell Swings
Air Squats
DB Push Press
Alternating Lunges in place