row, d/lift/ swing, jump - W.O.D - 21/08/08

Thursdays workout, apologies for lack of posts tue/wed - we did train

Ballistic warmup, mini crossfit warmup

then

500m 400m 300m 200m 100m row
10 8 6 4 2 225lb deadlift
30 25 20 15 10 24kg K.B swing
30 25 20 15 10 Box jump

you follow the exercises as row, deadlift, swing, Box jump, then onto the next colum as a decending ladder

have fun

scal load to suit