met con - W.O.D - 12/8/08

ballistics warmup

sports specific warmup

then

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

scale load and reps to suit

Also tonight was the first offical K.B class, thanks to Jen, Suz, Leeza, Brenda, Kat, Ross and John who attended, hope your not all too sore, we re-capped on the basics from the workshop then fired into a circuit before finishing with a core workout