06/11/2009

WARM UP

- 400m row

- Take a “Med Ball” for a walk (400m, select appropriate weight)

- 30 slow push ups (chest hits mat on the "down" position / full extension on the "up" position, elbows locked out – do it very slowwwwwww)

WOD

21-15-9

300m Run

- Burpee Box Jump

- Pull ups (Burpee Pull up for challenge)

For even more challenge, wear a weight vest!!!

Start with 300m run, perform the first set of movements 21 reps, 300m run, perform exercises 15 reps, run 300m, finish with the 9 rep exercises.

Get to work.....