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11/06/09-Friday

Warm-up

WOD

3RFT

1 minute of Wall Ball Shots for max reps 20/12

     1 minute rest

1 minute of rowing for max calories

     1 minute rest

1 minute of burpees for max reps

     1 minute rest

1 minute of pull-ups for max reps

     1 minute rest

Your score is total reps and calories for all three rounds

Endurance:

All Sports : 120:60 x 6

6 x (2 minutes on : 1 minute off)

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