13 August 09
Thursday
Warm-up
Dot Drill
Olympic Lifting PVC pipe drills

WOD
For time:
50 Jumping Pullups
50 Jumping Ring Dips
50 Box Jumps
50 Squat Thrust (burpess with no push up, no jump, and no clap overhead)
50 Row Cal
50 Push Press 75lbs men/55lbs women
50 Walking Lunges 25 left/25 right
50 Double Unders (only acceptable substitute is jumping knees to chest)
50 Wall Ball shots
50 Pull ups

Finish with 10 minutes of stretching and sulking.