WOD 9/14

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD: I Love Burpees!!!
Death by Burpee
With a continuous running clock..
Do 1 burpee on min 1
Do 2 burpees on min 2
Do 3 burpees on min 3
ect ect ect..
Go until you can not complete the amount of burpees in the min you are on
Clock continues until DEATH!!!!

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