08/14/2011

I. 2 Rounds
150 Jump Ropes/30 Lunge Steps/20 PVC Rollouts/10 Push ups
20 OHS/30 Situps

This is a fun WOD. You can use any lift as well as any complimentary movements to develop a WOD. It's short and sweet and you can impress your friends and family by telling them you lifted 5000lbs today :). 

II. Deadlift 5000lbs
Box Jumps
KB Swings (16kg)
# of reps is determined by # of Deadlifts
(135# = 38 Reps)
Time: 6:54

III. 1200m Run
Tabata Abs 20:10 x 8
Sit ups
Plank Holds