7/10/14 – Thursday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter Run
Then
3 Rounds of
4 Burpee broad jumps
4 Pull-ups
4 Jumping air squats

WOD

10 rounds for time of:
5 Pull-ups
5 Push-ups

Then

5 rounds for time of:
10 Sit-ups
10 Banded good mornings

Then

2 rounds for time of:
25 Wall-ball shots (20/ 14#)
25 Box jumps (24″/ 20″)

*Go straight into the next mini WOD. No breaks between. You must start from the 10 Rounder.

*Score = Total time or if you are able to get your 3 different times for each then do so.

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