July 16, 2010

Crossfit WOD:

Jump rope warm up

3-3-3-3-3 clean and jerk (135#, 145#, 145#, 150#, 150#)

then

50 foot walking lunges
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking overhead carry of 45# plate
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees
50 foot walking carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees