8/17/13 WOD

• Warm up:Bike 1 mile/ Run 1/4 mile
• Core: ( reps 21/15/9)
  GHD Sit ups
  AB wheel
  Reverse Hypers ( hug a twinkey)

• Strength ( 5 sets of 5 resp of )

Bench Press
Pull ups

• Met con ( reps 10-9-8-7-6-5-4-3-2-1-)

Burpee Box Jumps
KBS ( kettlebl swings)
Note: start with 10 Burpee box jumps then do 10 KBS then do
9-Burpee Box jumps and 9 KBS all the way down to 1 )

• Stretch