2010-10-14

Warm UP

• 1 min Jump rope
• Hamstring Mobility
• 30 sec Squats
• 1 min Sampson Stretch
• 30 sec Wall Balls
• 1 Min Perfect Stretch
• 30 sec Abmat Sit Ups
• 30 sec pass throughs
• 30 sec Back Extensions

Skill

• L-Sit

WOD

“Can I get a Second” – 2 Rounds with a 2 minute rest between rounds, Complete as Many Reps as Possible at each station:

• 2 minutes of Wall Balls (20#/15#)
• 2 minutes of Burpees
• 2 minutes of Box Jumps (24″/ 20″)
• 2 minutes of Double Unders

*if you do single unders you will divide your total # by 3

TOTAL: 250