Tuesday, January 11, 2011

POOR DUCKIES!

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Supine Ring Pull-ups
Seated Med Ball Sit- Up Throws – 20 lbs(so do a sit-up then throw the ball.  Run to the ball. Grab it and repeat)
20 yard Farmer’s Walk (KB or DB) – As Heavy As Possible
217
Challenge: 5×3 Back -Squat
Play: 100 Jumping Lunges
KB Class: 5 Rounds for time:
6 Kb Cleans
3 Kb Front Squats
1 kb Press
Challenge: KB bottoms up clean
Play: KB Pushups
225

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