Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats/20 rollouts/30 OH squats

WOD:  2 rounds

• 50 wall balls
• 40 double unders or 100 regular
• 30 KB swings
• 20 Weighted walking lunges
• 10 Box Jumps

Durability:  3 rounds

• 20 GHD
• 20 Back Extension
• 10 Windmills (r/l)

This entry was posted on Friday, December 18th, 2009 at 9:25 am and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.