Wednesday - 11.21.12

DR. TRI GONE BAD

Warm Up
2 Rounds

• 60 seconds box step ups (20")
• 3 burpees
• 10m Spiderman Stretch
• 5 PVC OH Squats
• 5 Back Extensions

WOD
*This WOD has the same format as FIGHT GONE BAD...just worse.

5 Rounds - As Many Reps as Possible
60 Seconds each Station

• Wall Balls
• Sumo Deadlift High Pull (75 / 45)
• Box Jumps (24" / 20")
• Knees-to-Elbows
• Back Extensions

*once you complete all (5) stations - rest 60 seconds.  And yes - I said 5 Rounds.