WOD 9/13/13

WU
30 sec each
Arm, leg circles. Big, Small, Forward, Backward
10 Over Unders,
30 Partner Wallball Abmat situps
10 Jump arounds

Strength
Push press
1,1,1,1,1

WOD
Andy P
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups
Rest exactly 3 min
Then
8 rounds
Every 30 sec
Sprint length of gym and back.
Rest only for the remaining time left in the 30 sec.
Rest exactly 3 min
Then
Tabata
Med ball cleans
PWOD
Roll out/Mobilize