4/3/09 WOD

Pull Ups and Lower Abs
Three rounds for time:
21 pull ups (jumping and kipping)
21 bent leg raises
9 one arm rows w/50#
Total time: 9:46


“Nancy”
Five rounds for time of:
400 meter run (.25 miles)
45 pound Overhead squat, 15 reps
Total time: 18:18