WOD Sat 3-24-12 Open for Business

WOD Fri 3-23-12 My First Tire
March 23, 2012
WOD Mon 3-26-12
March 26, 2012

WOD Sat 3-24-12 Open for Business

“Killin is my business ladies…and business is GOOOOOOOOD!” – Major Payne
http://www.youtube.com/watch?v=cXDsoM2QYqQ

Warmup:

400M Run or 500M row
50 doubleunders or DU practice and 100 jumprope singles
3 rounds at your own pace of:
10 kipping pullups (sub 15 kips if no kipping pullups)
30 sec plank hold
10 PVC overhead squat
 
WOD:
800M run then
7 Rounds for time of:
20 jump squats 75#/45#
15 pushups (hand release)
10 Sumo-deadlift high pull 75#/45#
 
At the end of 7 rounds move immediately to your choice of:
1) 10 big tire flips
2) 10 stone cleans 143# (or scaled to smaller stones)
3) 10 deadlifts 275#/185#
 
Call time after completing the 10th rep of the final movement.
 
 
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