06/22/09 WOD

Warm Up:
2 Rounds
300 M Run
20 Air Squats
20 Push Ups

WOD:
1000m Row
15 Dead Lifts 185lbs men/135lbs women
50 Box Jumps
50 Air Squats
50 Push Ups
50 Lunges
800M Run
(Scale as needed.)

or Challenger WOD :
1000M Row
7 Dead Lifts 185lbs men/135lbs women
50 Box Jumps
7 Dead Lifts 185lbs men/135lbs women
50 Air Squats
7 Dead Lifts 185lbs men/135lbs women
50 Push ups
800M Run
(No Scaling)



3,2,1 GO!!!!
Cool Down
15 Sit Ups
10 Knees to Elbow
3 Rounds