Week One: 10/8/2011

Warm-up:
3 minute jump rope
2 rounds of:

• 10 hand release push-ups
• 10 overhead squats
• 10 GHD sit-ups
• 10 back extensions

Worked on pull-ups - black band for everyone right now

WOD
- For time:  10 kettlebell swings, 10 box jumps, 9 kb, 9 box jumps etc. down to 1 rep

Dave
7:00 50lbs kb, 24" box

Dwight
7:00 50lbs kb, 24" box

Lindsay
7:00 / 30lbs kb, 12" box