Tuesday 11-24-09 WOD

Plank x 3-30 second intervals

Back Etensions 10reps x 3 rds


Warm Up:

Upper Body Pulling:
5 sets of:
1) Kip Attemp x 3
2) Dead Hang Pull Ups x 5

Core/Lower Back
3 sets of
1) Tuck L-Hang x 10 seconds
2) Kettle Bell Swings x 10 seconds


WOD:

10 Wall Ball
40 Pull Ups
20 Wall Ball
30 Pull Ups
30 Wall Ball
20 Pull Ups
40 Wall Ball
10 Pull Ups

20lbs ball for time:

Cool Down
Stretches focusing on quads and back