October 20, 2010

Warm up:
25 Double Unders
25 V-Ups
2 Rounds 10 minute cap

WOD:
10-9-8-7-6-5-4-3-2-1
Weighted Lunges (#45/#25 plate)
Knees to Elbows
KB Squat (#53/#35)
Jumpbox

October 19, 2010

Warm Up:
Jump Rope 3 minute

WOD:
"Grace"

Then:
10 Wall Balls (#20/#10)
20 Sit ups
Run 1x (small bldg.)

AMRAP in 15 minutes

October 19, 2010

Warm Up:
5x around small building

WOD:

"TABATA"
Push Ups
Sit Ups
Squats
Dips
KB Swings (#53/#35)