Monday, Dec 20, 2010 

Warmup

Ride/Row/Run

10 Ring fly/row

30 V-ups

- 2 rounds as a group of....

10 Squats 

10 Push ups

10 Ball slams 

Training

No training 

WOD

In 3 min....

Max reps Squats 225/155

Immediately following squats, 

Max reps Pull ups

- Rest as needed -

Row 3k for time