Warm Up

• 100 jump Ropes
• 10 back extensions
• 10 KB swing
• 10 walking lunges

x3

WOD

• 10-9-8-7….3-2-1
• Dumb bell clean
• (r) pistol
• 2 for 1 wall ball
• (l) pistol

Cool Down

• stretch
• 3 x 5 ring dips

This entry was posted on Thursday, October 30th, 2008 at 9:38 pm 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.