Wednesday, January 25, 2012

Warm up:

Band walks, etc.
Jump rope - 100 fwd, 100 backward, 100 running man

WOD - the Big 55:

10-1 ladder of:

Double kb push press (20-35)
Pull ups (band for 10-6; dead-hang rest)
Push ups (various kinds)
Heavy slams (20-50)
Box jumps

Then: Run 2 laps.