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Thursday 10.29.09

Warm-up: See M-W posts

WOD: 1RFT

Prescribed weight 135/95

10 Deadlifts

20 Wall Ball 20/12

10 Hang power cleans

20 Kettlebell swings 55/35

10 Front Squats

20 Box jumps

10 Push press/jerk

20 Pullups

10 Back squats

20 Burpees

Rob and Louis hit ECC between calls. Modern day Super Heros

Endurance:

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

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