Dec 022009
 

Warm-up:

Double Unders 15 or 100 skips
Burpees 10
800M Run

WOD:

Situps 10, 30, 50
Hip/Back extension 10, 30, 50
Thrusters 30, 20, 10  95/65lb
Pullups 50, 35, 20

Round 1 is 10 Situps, 10 Hip/Back extension, 30 Thrusters, 50 Pullups. Follow same pattern for rounds two and three .  Scale weight as needed. Post times and modifications to comments