WOD 10-30-12

WARMUP:

20 x SITUPS

30 x AIR SQUATS

40 x DOUBLE UNDERS

3 ROUNDS

STRENGTH:

2 x BACK SQUATS EVERY 30 Sec FOR 10 MIN

*Weight should be 85-90% of your max.

WOD # 1:

7 x OH KB SWINGS 70/50

3 x BOX JUMPS 30"/24"

AMRAP IN 5 MIN

REST 3 MIN

WOD # 2:

MAX WALL BALL SHOTS 20/16

EVERY PAUSE = 5 x HR PUSHUP PENALTY

AMRAP IN 5 MIN