Monday 08/25/08

Super Sets of the following

Bear Crawl
4 sets
40 foot bear crawl with 2x 25lb. dumbbells

3 sets
10 each side Oblique ball throw with partner @ 20# ball
Elevated push-ups w/ 24" box & Bosu Trainer 20, 15, 12

3 sets
Dips 3 sets 10, 7, 5
Isometric Squat & Holds 3 x's 30 secs w/ 20lb. ball

WOD

Row 250 meters
Countdown from 8 ball slams
Row 250 meters
7 ball slams
Row 250 meters
6 ball slams
Row 250 meters
5 ball slams
Row 250 meters
4 ball slams
Row 25o meters
3 ball slams
Row 250 meters
2 ball slams
Row 250 meters
1 ball slam
Row 250 meters slow cooldown

Total Rowing distance 2250 meters
Total Ball Slams 36