WOD, Tuesday, October 12, 2010

Warm Up:

2min of jump rope, Karaoke, Fanny Whackers, Frankensteins, Over the fence, Under the fence

Skill:

Squat clean to a thruster

Clean [wmv][mov]
Thruster tri-panel [mov][wmv]

WOD:

“The Ex” – Mark Hughes

15-12-9

Squat clean to a thrusters 115#/80#
Burpee pull-ups

Time Frame:

2-6min

done without stopping for water or pausing for air.  blast threw it.  You should be on the floor in a puddle of your own vomit at the end.  It should go so fast that you dont even sweat till after its over.

Melanie - GHD situps