again trouble with the internet at the FOB so getting a wod up is hard no excuse
WODS 1/8/09
5 rounds
25 step ups 24in box with 80lb sand bag, punching bag or 45lb plate on back
25 medicine ball cleans, 20lb ball, or use 45lb plate or punching bag
20 meter walking lunge with 45lb plate over head
(penalty: if 45lb plate touches floor during walking lunge 250 meter sprint on c2 rower or 10x2o meter sprints per time plate is dropped)

1/9/09
135lb deadlift x25
3o jumping squats
35 sit-ups or KTes (knees to elbows)
4 rounds

havefun