2010-09-20

WARM UP

• 30 Double Under or 100 Single Unders
• Dynamic Stretching (Samson/Perfect/Pass Throughs)
• 10 Hand Stand Push Ups
• 20 Abmat Situps
• 30 Air Squats
• 40 Jumping Jacks

SKILL

Thruster

WOD

• 4 rounds 4 Min each of:
• 20 Pull ups or 1 min worth
• 20 burpees or 1 min worth
• 20#/15# Med Ball Cleans in Remaining time up to the end of the third minute
• 1 min rest

Score is total number of med ball cleans