27 June 2009

WOD 1

5 Rds of with a 25# weight vest of

7 Burpee Pull ups
7 Glute Ham Sit Ups

Completion Time 6:30

WOD 2
With a partner

400m Sprint
100m Firemans Carry (each partner carries and walks)
100m Wheel barrow (each partner drives and wheelbarrow's)
50 Squats
25 Burpees
100m Firemans Carry
100m Wheel barrow
400m sprint

Completion Time
10:06

WOD 3

6 Miles for time on mainly flat pavement course
38:25