Wednesday 09/23/09

WARM UP
2 Rounds of
10 Pull ups
10 Push ups
10 Air Squats

WOD
21 Wall Ball Shots
21 KB Swings
21 Knees to Elbows
200m Run
18 Wall Ball Shots
18 KB Swings
18 Knees to Elbows
200m Run
15 Wall Ball Shots
15 KB Swings
15 Knees to Elbows
200m Run
12 Wall Ball Shots
12 KB Swings
12 Knees to Elbows
200m Run
9 Wall Ball Shots
9 KB Swings
9 Knees to Elbows
200m Run
6 Wall Ball Shots
6 KB Swings
6 Knees to Elbows
200m Run

As always scale as needed. As an alternate rep scheme, do 21-15-9 instead, with 300m RUNS in between.
AbMat Sit ups can be used as a substitute for knees to elbows.