07/09/09

WARM UP
- 400m Jog
- 15 KB Swings (go up normal weight and go slow, core exercise)
- 15 Pull ups - your choice (strict, kip, butterfly, weighted?)
- 400m Jog

WOD
Seven and Seven
- 7 Burpees
- 7 Sit ups
AMRAP for 14 minutes

Teams of 2
One person works while the other coaches, cheers, and keeps track of number of reps. Make sure jumping and clapping on burpees, shoulder blades touch mat and sitting up straight on sit ups.
Switch at 14 minutes.



PRACTICE
- PVC Cleans