Warm-up
Jump rope x50
10 Dips
10 Push-ups
10 Medball squat cleans
WOD #1
5-4-3-2-1
DB Thrusters 20#
Pull-ups
WOD#2
4RFT
20 Calf raises
10 Lunges
5 Sit-ups
Finisher
20 DB Swings #20
Thursday, December 10, 2009
Today's WOD
Deadlift 1-1-1-1-1-1-1 reps
185,215,235,285,315,335,345,355,365,375,345
Complete as many rounds as possible in ten minutes of:
7 Medball squat cleans
7 Pushups
17+MBSC
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