Warm-up: 200 Meter run 3 Rounds: 30 Second jump rope 30 Second sit ups 30 Second alternating jump lunges 30 Second rest Workout: Three rounds for time of: Row 500 meters 20 GHD sit-ups 15 foot Rope climb, 2 ascents Post time to comments.
Powerlifting: A. Snatch – Find a 1RM B. Clean and Jerk – Find a 1RM WOD Demo with Danielle Hale – video [wmv] [mov] [HD mov]
