WOD 9-30-13

WARMUP:

COACHES CHOICE

STRENGTH:

THRUSTER

5-5-5-5-5

After each round perform 30 unbroken sit-ups.

CONDITIONING:

RUN 400 METERS

5 X RING or BAR MUSCLE UP

10 X SQUAT CLEAN 135/95# ADV. 155/105#

3 ROUNDS