4/6/2015

Lunch

21-15-9

Pull Ups 

Alternating Push press (+1 so I would be even) @45#

Goblet Squat @45#

SHDL @45#

50 OH Sit Ups @45#

25 Russian Twists @45#

25 4-Count OH Flutter Kicks @45#

25 4-Count OH Hello Dolly @45#

25 Russian Twists @45#

50 OH Sit Ups @45#

Crossfit

Warmup:
Partner (total reps, split in half)
100 KB Swing @ 53#
80 SHDP @ 53#
80 Lunges  @ 53#
30 Calories Assault Bike
80 Push Ups
30 Calories Assault Bike

Wod:
AMRAP 12 Minutes
Ascending Ladder
HSPU
KB Swing @ 53#

10 Rounds + 7 HSPU