Friday 01/25/2008

WOD
Double Unders: 30/24/18/12/6
DB Snatches (R/L with 30#): 15/12/9/6/3
DB Russian Swings (35#): 60/48/36/24/12
Situps (on Decline Bench): 30/26/18/12/6
Pushups: 30/24/18/12/6
Air Squats: 60/48/36/24/12

Note: Exercises are meant to be done as rounds - for instance, you would do 30 double unders, 15R/15L DB snatches, 60 DB Russian swings, 30 situps, 30 pushups and 60 air squats, before going on to the next round of 24 double unders, 12R/12L DB snatches, 48 DB Russian swings, 24 situps, 24 pushups and 48 air squats.

WOD
4 Rounds of:
2 minutes of Sprinting (Treadmill)
2 minutes of Ball Slams (20#)
2 minutes of Thrusters (55#)

Note: No rest except for switching between stations.