08/30/2011

I. 400m Run
2 x 30 Lunges Steps/20 PVC Rollouts/10 Squats/5 Toes to Bar

II. Dead Lifts 5 -3- 2 - 1 - 1 - 1 (205#)

III. 10 - 1
KB Swings (16kg)
Hand release Push ups
Weighted Sit ups (25#)
100m Run
Time: 14:50

10 - 1 WOD are challenging but easy to construct. You can take any two, three or more movements and create a challenging work out.