2010-09-13

Warm up
20 double unders (3 to 1 for single unders)
Dynamic multi-joint stretching
10 pull ups
10 wall balls at a 10 foot target (we marked the street light out in front of Ernie’s)
10 GHD Situps
10 hip extensions

Skill
Push Press (dip & drive)

WOD
3 rounds for time of:
300 meter run with 20# vest
15 tuck jumps
10 jump through tire flips

Time: 15:16 (feeling sick with the flu)