02/03/09

WOD
3 Rounds
50 Squats
40 KB Swings (35#)
30 Box Jumps
20 Push ups
10 Pull ups

Time: 19:24

Navy Seals WOD

Deck of Cards:
Hearts: Renegade-Row push-up (25lb)
Spades: Squat Jumps
Diamonds: Weighted sit-ups (45lb)
Clubs: Pistol each leg (use purple band for assistance)
Notes: Use regular deck of cards and do face value in repetitions of each card turned over. Face cards are J = 11, Q = 12, K = 13, Ace = 14