Saturday 21, November 2009

Regular WOD

3x

20 pushups
30 situps
40 squats


FMP - Avalanche

wearing a 25 -45lb ruck sack (weight vest)

4 x
400m run
50 squats

Kettlebell swing Ladder
3 rounds 5 swings min rest

4x
400m run
10 burpees

3 fifteen foot rope ascents

4x
400m run
25 step ups - each leg

3 rounds
kettlebell swing ladder
4 long jumps (2 forward 2 back)

If not done in an hour

1 mile run

(We ran) :0)