30 September 08
WOD
Hang Snatch
5 sets of 3 reps (go as heavy as good form will allow)
Core Work
4 Rounds
10 Wind shield wipers from the rings (substitute is the same but conducted on the floor)
15 Med ball throw situps

The following is a special request for the "Space Monkey" only, all others should tread lightly.

"The Wabbit"
400 meter run
25 Deadlift (225lbs)
25 Wall Ball
25 Sumo Deadlift High Pulls (95lbs)
25 Push Press (95lbs)
25 Pull-ups
25 Push ups
25 Buprees
25 Box Jumps
400 meter run
WOD is to done with 20lb weighted vest (vest will be supplied)