4/6/09 21's-6's

Modified WOD
21 95# Overhead Squat
21 Pull ups-kip & jump
21 abmat sit ups
18 95# OHS
18 Pull-ups-kip/jump
18 abmat Sit-ups
15 95# OHS
15 Pull-ups
15 abmat Sit-ups
30 squats
12 Pull-ups-kip/jump
12 abmat Sit-ups
30 squats
9 Pull-ups-kip/jump
9 abmat Sit-ups
30 squats
6 Pull-ups-kip/jump
6 abmat Sit-up
Total time: 23:34
That SUCKED. After the first 10 OHS, I knew it was a bad idea.

Cool down-HIIT:
Alternate run/walk
1 min @ 7.0 mph
1 min @ 3.0 mph
1.6 miles in 20 minutes