Revised Mon WOD:

Buy in:
2x10 walking lunge forward/back, OH squat, back ext., body row, back squat,ring dips, front squat, box hdpu.

Max overhead bar hold 45#/35#

WOD: last done 12/24/09
1 round for time:
10 Thruster 75#/55#
40 ea: KB Swing 44#/35#, Burpee, K2E
10 Front Squat 75#/55#
30 ea: KB Swing, Burpee, K2E
10 Back Squat 75#
20 ea: KB Swing, Burpee, K2E
10 OH Squat
10 ea: KB Swing, Burpee, K2E
10 Thruster

Cash out:
Eagle shoulder stretch, max plank hold, max boat pose hold, then 30 sec. sinking boat.


All workouts will be scaled to your individual fitness level.