May 12, 2010

Warm up:

active stretching
5 rounds:
3 Handstand Pushups
5 pull ups
10 push ups
12 Back Extensions
15 air squats

WOD (from Crossfit.com)

5 rounds for time
10 pull ups
10 dips
10 135# Hang Power Cleans
Run 200m

Cool Down:

200 sit ups