7-17-09

W-up: 5:00 Burpee every 10sec

S & C

DB HC and Press x8
Leg Lifts x10
SB Wall Squat (narrow stance)
Obliques x15 ea way

MetCon: Rnd 1, Rnd 2, Rnd 3
Jump rope x200, 150, 100
Wall Ball x10, 15, 20
Lunge d/b, d/b, d/b
Burpee x20, 15, 10

Finisher:
1min on/1min off Bag Get-ups x2
Chruch and Back