April 14 WOD

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Warm-up

Three rounds for time of:

15 Wall balls

10 Burpees

5 Ring dips

Workout

For time:

Walking Lunge, 100 ft.

21 Pull-ups

21 Sit-ups (Ab-Mat, floor, or GHD)

Walking Lunge, 100 ft.

18 Pull-ups

18 Sit-ups

Walking Lunge, 100 ft.

15 Pull-ups

15 Sit-ups

Walking Lunge, 100 ft.

12 Pull-ups

12 Sit-ups

Walking Lunge, 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge, 100 ft.

6 Pull-ups

6 Sit-ups

Cool-down

5-10 minutes of stretching.

Post warm-up and WOD times.

| Posted April 13, 2009 7:30 PM

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