Saturday, November 19, 2011

WOD 384

8 Minute AMRAP
15 Push Jerk @ 95 lbs.
30 Air Squats

Rounds - 3

Thursday, November 17, 2011

WOD 383

Back Squat:
5 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
2 @ 205 lbs.

3 Rounds:
7 Squat Snatch @ 65 lbs.
7 Burpees

Time - 4:58

Thursday, November 10, 2011

WOD 382

4 Rounds:
7 Kettle Bells @ 45 lbs.
7 Burpees
10 Walking Lunges
1 Minute Rest

Time - 9:19

3 Sets of 3 Power Snatch @ 115 lbs.

2 Rounds:
5 Power Snatch @ 125 lbs.
7 Toes to Bar
9 Mountain Climbers

Time - 3:20

Saturday, November 5, 2011

WOD 381

8 Clean and Jerk @ 135 lbs.
25 Double Unders
200m Row
8 Clean and Jerk @ 135 lbs.
20 Double Unders
200m Row
25 Double Unders
8 Clean and Jerk @ 135 lbs.

Time - 11:08

Thursday, November 3, 2011

WOD 380

3 Rounds:
15 Wall Balls @ 18 lbs.
10 Toes to Bar

Time - 4:12

Team WOD
5 Rounds:
5 Burpees
10 Air Squats
5 Push-Ups
+ 1 Rope Climb each

Time - 4:25

Thursday, October 27, 2011

WOD 379

10 Minute AMRAP
5 Chest-to-Bar Pull-Ups
10 Ball Slams @ 20 lbs.
15 Double Unders

Rounds - 6

Tuesday, October 25, 2011

WOD 378

3 Rounds:
25 Single Arm Kettle Bells @ 36 lbs.
25 Burpees

Time - 11:34

Thursday, October 20, 2011

WOD 377

4 Rounds:
20 Air Squats
5 Push Jerk @ 105 lbs.
45 Second Rest

Time - 5:22

Push Jerk
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.

4 Rounds:
10 12" Vertical Jumps
5 Ring Dips (band-assisted)

Time - 1:48

Thursday, October 13, 2011

WOD 376

15 Minutes AMRAP

20 Double Unders
10 Sumo Dead Lift High-Pulls @ 75 lbs.
6 Push-Ups
4 Pistols (each leg)

Rounds - 4 + 20 Double Unders

Thursday, October 6, 2011

WOD 375

7 Minutes AMRAP
7 Medicine Ball Cleans (18 lbs.)
7 Push-Ups

Rounds - 7

Rest 3 Minutes

4 Minutes AMRAP
7 Ball Slams (18 lbs.)
5 Burpees

Rounds - 5

Saturday, September 10, 2011

WOD 374

“Diane“

21-15-9
Dead Lift @ 185 lbs.
Hand Stand Push-Ups (1 Ab-Mat)

Time - 10:19 (Not Prescribed)

Friday, September 9, 2011

WOD 373

10 Minute AMRAP:
Overhead Squats @ 115 lbs.
Double Unders X 10

Total Work:
15 Overhead Squats
150 Double Unders

Monday, September 5, 2011

WOD 372

L-Pattern drills
Medicine Ball throws.
Hurdle drills.
40-yard sprints

Friday, August 12, 2011

WOD 371

15 Minutes AMRAP:
20 Double Unders
20 Air Squats
7 Hand Stand Push-Ups (1 Ab-Mat)

Rounds: 7 + 13 Double Unders

Tuesday, August 9, 2011

WOD 370

Power Clean
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
1 @ 195 lbs.

4 Rounds:
6 Power Cleans @ 105 lbs.
200m Run
12 Push-Ups

Time - 8:42

Saturday, August 6, 2011

WOD 369

1 Minute Work, 30 Seconds Rest:
3 Rounds:
Box Jumps (24")
Wall Balls @ 20 lbs.
Barbell Push Press (2 X 35 lbs.)
Sumo Dead Lift High Pulls @ 75 lbs.

Reps - 188

Tuesday, August 2, 2011

WOD 368

Part A:
2 Rounds of 10 Dead Lifts @ 185 lbs.

Part B:
15 Hand Stand Push-Ups
30 Double-Unders
10 Hand Stand Push-Ups
30 Double-Unders
5 Hand Stand Push-Ups
30 Double-Unders

Time - 6:51

Monday, August 1, 2011

WOD 367

Back Squat
2 @ 145 lbs.
2 @ 165 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
2 @ 225 lbs.

4 Rounds:
8 Muscle-Up Progressions
10 Ball Slams @ 20 lbs.
1 Bear Crawl (down the gym and back)

Time - 7:30

Saturday, July 30, 2011

WOD 366

4 Rounds:
15 Kettle Bells @ 36 lbs.
8 DeadLifts @ 185 lbs.
200m Run

Time - 12:03

Saturday, July 23, 2011

WOD 365

"Filthy Fifty"

50 Box Jumps (20")
50 Jumping Pull-Ups
50 Kettle Bells (36 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs.)
50 Back Extension
50 Wall Balls (20 lbs.)
50 Burpees
50 Double Unders

Time - 35:30

Friday, July 22, 2011

WOD 364

Part A:
2 Overhead Squats (95 lbs.) on the minute for 12 Minutes

Part B:
9-7-5
Power Snatch @ 115 lbs.
Hand-Stand Push-Ups (1 Ab-Mats)

Time - 5:17

Tuesday, July 12, 2011

WOD 363

12 Minute AMRAP
5 Single Deadlifts per leg @ 36 lbs.
5 Push Jerk @ 95 lbs.
5 DeadHang Pullups (Band-Assisted)

Rounds - 6

Saturday, July 9, 2011

WOD 362

"Nancy"

5 Rounds:
400m Run
15 Overhead Squats (65 lbs.)

Time - 17:55 (Not Prescribed)

Friday, July 8, 2011

WOD 361

6 Rounds:
3 Hand Stand Push-Ups (1 Ab-Mat)
5 Pull-Ups
7 Toes to Bar

Time - 8:32

Tuesday, July 5, 2011

WOD 360

3 Shoulder Press @ 95 lbs.
2 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.
1 Shoulder Press @ 125 lbs.

10 Minute AMRAP
5 Thrusters @ 95 lbs.
10 Burpees

Rounds - 6 + 2 Thrusters

Saturday, June 25, 2011

WOD 359

Part 1:
10 Rounds:
3 Push Press @ 95 lbs.
3 Lateral Jumps over bar

Part 2:
5 Rounds
5 OverHead Squats @ 95 lbs.
10 Ring Rows

Time - 6:46

Friday, June 24, 2011

WOD 358

On the minute for 12 minutes:
2 Dead Lifts @ 155 lbs.
3 Single Arm Snatch @ 25 lbs. for 1st 6 Rounds
4 Single Arm Snatch @ 25 lbs. for last 6 Rounds

7 Rounds:
5 Goblet Squats @ 25 lbs.
1 Halo @ 25 lbs.
10 Ball Slams @ 20 lbs.
10 Walking Lunges (total)

Time - 6:46

3 x 200m Run

Tuesday, June 21, 2011

WOD 357

Shoulder Press:
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
Push Press:
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
Push Jerk:
3 @ 135 lbs.
3 @ 165 lbs.
2 @ 180 lbs.

Tabata:
Kettle Bells
4 Rounds @ 72 lbs.
4 Rounds @ 45 lbs.

Saturday, June 18, 2011

WOD 356

15 Minute AMRAP:
8 Pull-Ups
8 Ring Dips (band-assisted)
10 Box Jumps @ 24"
6 Ground to OverHead (Clean and Jerk, Clean Thruster or Snatch)

Rounds - 5

Friday, June 17, 2011

WOD 355

800m Run
20 Kettle Bells @ 24 lbs.
10 Toes to Bar
20 Push-Ups
400m Run
15 Kettle Bells @ 24 lbs.
8 Toes to Bar
15 Push-Ups
200m Run
10 Kettle Bells
6 Toes to Bar
10 Push-Ups

Time - 12:25

Saturday, June 11, 2011

WOD 354

Part 1:
On the Minute for 10 minutes
2 Muscle Snatches @ 75 lbs.
2 Ball Slams
2 Push-Ups

Part 2:
6 Minute AMRAP
5 Wall Balls @ 20 lbs.
4 Front Squats @ 125 lbs.
5 Abmat Sit-Ups

Rounds - 5

Part 3:
On the 30 seconds for first 4 minutes, then on 20 seconds for last 2 minutes
3 Push Press @ 105 lbs.
3 Chin-Ups

Friday, June 3, 2011

WOD 353

Part 1:
On the Minute for 10 Minutes
2 Front Squats @ 135 lbs.
3 Burpees


Part 2:
10 Minute AMRAP
9 DeadLifts @ 135 lbs.
6 Hang Power Clean @ 135 lbs.
6 Hand Stand Pushups

Rounds - 4+

Tuesday, May 24, 2011

WOD 352

6 Rounds:
12 Wall Balls @ 20 lbs.
12 Push-Ups
6 Toes to Bar

Time - 13:24

Monday, May 23, 2011

WOD 351

Team WOD (with Rob and Greg A.)

3 Rounds:
1 Thruster @ 45 lbs.
1 Thruster @ 95 lbs.
1 Thruster @ 115 lbs.
1 Thruster @ 135 lbs.
1 Thruster @ 145 lbs.
1 Thruster @ 155 lbs.
20 Pull-Ups

Time - 14:24

Saturday, May 21, 2011

WOD 350

"Wedding Bells"

6 Rounds:
10 Power Clean @ 105 lbs.
20 Double Unders
10 Kettle Bells @ 45 lbs.

Time - 19:38

Tuesday, May 17, 2011

WOD 349

Part A:
5 Rounds:
3 Power Cleans @ 155 lbs.
20 second rest
5 Box Jumps

Part B:
3 Shoulder Press @ 85 lbs.
3 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.

Part C:
7 Minute AMRAP
5 Hand Stand Push-Ups
7 Walking Lunges (per leg)
9 Medicine Ball Cleans @ 20 lbs.

Rounds - 4

Saturday, May 14, 2011

WOD 348

500m Row
20 Wall Balls @ 20 lbs.
Then
10-8-6-4-2
Squat Cleans @ 95 lbs.
Sit-Ups
Push-Ups

Time - 14:17

Friday, May 13, 2011

WOD 347

5 Rounds:
10 Dead Lifts @ 165 lbs.
20 Double Unders
10 Ring Dips (band-assisted)

Time - 15:41

Tuesday, May 10, 2011

WOD 346

1 Round ‘Cindy’
2 Thrusters (95/65)
1 Round ‘Cindy’
4 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
10 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’

Time - 25:38

Saturday, May 7, 2011

WOD 345

800m Run

5 Rounds:
7 Squat Snatch @ 75 lbs.
7 Wall Balls @ 20 lbs.
7 Toes to Bar

800m Run

Time - 20:20

Tuesday, May 3, 2011

WOD 344

Part A:
Back Squat
5 @ 135 lbs.
5 @ 155 lbs.
3 @ 175 lbs.
3 @ 195 lbs.
1 @ 205 lbs.

Part 2)
10 sets of 1 Deadlift @ 185 lbs. 1 Rep on the minute
Alternating between 3 Strict lowering Push-ups and 1 Strict Hand Stand Push-up the next round.

Saturday, April 30, 2011

WOD 343

"Annie"
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups

Time - 14:33 (Prescribed)

Friday, April 29, 2011

WOD 342

"CrossFit Games Open 2011 Qualifier"

7 Minutes:
3 Thrusters @ 100 lbs.
3 Chest to Bar Pull-Ups
6 Thrusters @ 100 lbs.
6 Chest to Bar Pull-Ups
9 Thrusters @ 100 lbs.
9 Chest to Bar Pull-Ups
12 Thrusters @ 100 lbs.
12 Chest to Bar Pull-Ups
etc.

Total Reps - 60

Tuesday, April 26, 2011

WOD 341

4 Rounds:
5 Front Squats @ 135 lbs.
10 Ball Slams @ 16 lbs.
15 Double Unders

Time - 6:26

Saturday, April 23, 2011

WOD 340

7 Minute AMRAP:
3 Hand Stand Push-Ups (1 Ab-Mat)
4 Power Snatch @ 95 lbs.
5 Ring Rows

Rounds - 5+

Friday, April 22, 2011

WOD 339

"CrossFit Games Open 2011 Qualifier"

20 Minute AMRAP:

5 Power Cleans @ 145 lbs.
10 Toes to Bar
15 Wall Balls @ 20 lbs.

Rounds - 6 Complete + 4 Power Cleans

Total Reps - 184

Tuesday, April 19, 2011

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 338

Part A:
3 Thrusters @ 95 lbs.
3 Thrusters @ 125 lbs.
3 Thrusters @ 135 lbs.
3 Thrusters @ 145 lbs.
3 Thrusters @ 155 lbs.
3 Thrusters @ 165 lbs.

Part B:
6 Rounds
5 Knees to Elbows
10 Ball Slams @ 20 lbs.
15 Double Unders

Time - 8:14

Friday, April 15, 2011

WOD 337

"CrossFit Games Open 2011 Qualifier"

10 Minute AMRAP:

60 Bar-Facing Burpees
30 Overhead Squats @ 120 lbs.
10 Muscle-Ups

Rounds - 0 Complete + 60 Bar-Facing Burpees + 21 Overhead Squats

Total Reps - 81

Tuesday, April 12, 2011

WOD 336

Part A:
3 Rounds:
2 Shoulder Press @ 115 lbs.
2 Push Press @ 115 lbs.
2 Push Jerk @ 115 lbs.

Part B:
2 Rounds:
2 Push Jerk @ 175 lbs.

Part C:
5 Rounds:
10 Push Jerk @ 95 lbs.
20 Sit-Ups
20 Double Unders

Time - 13:22

Friday, April 8, 2011

WOD 335

"CrossFit Games Open 2011 Qualifier"

5 Minute AMRAP:

1 Squat Clean @ 165 lbs.
1 Push Jerk @ 165 lbs.

Rounds - 12 Complete + 1 Squat Clean

Total Reps - 25

Tuesday, April 5, 2011

WOD 334

"The Big 30"

30 Wall Balls @ 20 lbs.
30 Double Unders
30 Second Plank
30 Kettle Bells @ 36 lbs
30 Goblet Squats @ 36 lbs.
30 Second Plank
30 Pull-Ups
30 Hand Stand Push-Ups (1 AbMat)
30 Walking Lunges (Total)
30 Second Plank

Time - 17:52

Saturday, April 2, 2011

WOD 333

8-6-4-2-4-6-8
Overhead Squats @ 85 lbs.
Pull-Ups

Time - Not Recorded

Friday, April 1, 2011

WOD 332

"CrossFit Games Open 2011 Qualifier"

15 Minute AMRAP:

9 Dead Lift @ 155 lbs.
12 Push-Ups (hand release)
15 Box Jumps (24")

Rounds - 5 Complete + 5 Dead Lifts
Total Reps - 185

Saturday, March 26, 2011

WOD 331

12 Minute AMRAP

8 Kettle Bells @ 53 lbs.
6 Goblet Squats @ 53 lbs.
4 Handstand Push-Ups (1 Ab Mat)

Rounds - 7

Friday, March 25, 2011

WOD 330

15 Push Jerk @ 115 lbs.
15 L Pull-Ups (band-assisted)
15 Push Jerk @ 115 lbs.
15 Chest-to-Bar Pull-Ups
15 Push Jerk @ 115 lbs.
15 Kipping Pull-Ups

Time - 10:26

Tuesday, March 22, 2011

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 329

Part A:
Shoulder Press
5 @ 75 lbs.
3 @ 95 lbs.
2 @ 115 lbs.
2 @ 120 lbs.
1 @ 130 lbs. (New PB)

Part B:
5 Rounds:
15 Walking Lunges (each leg)
10 Kettle Bells @ 53 lbs.
8 Muscle-Up Progression

Time - 11:09

Saturday, March 19, 2011

WOD 328

3 Rounds:
7 Wall Balls
7 Pull-Ups

Time - 2:41

3 Rounds:
7 Sumo DeadLift High Pulls
7 Handstand Push-Ups

Time - 2:01

3 Rounds:
5 Wall Balls
5 Pull-Ups

Time - 2:09

3 Rounds:
3 Wall Ball
3 Pull-Ups

Time - 1:12

Friday, March 18, 2011

WOD 327

"CrossFit Games Open 2011 Qualifier"

10 Minute AMRAP:

30 Double Unders
15 Power Snatch @ 75 lbs.

Rounds - 3 Complete + 21 Double Unders
Total Reps - 156

Tuesday, March 15, 2011

WOD 326

Part A:
5 X 3 Push Jerk
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.
1 @ 185 lbs.

Part B:
7 Single Arm Snatch (Each Arm) @ 30 lbs.
7 Box Jumps
7 Push-Ups

Time - 9:18

Saturday, March 12, 2011

WOD 325

Snatch Work

Four 4-Minute Tabatas:
Air Squats
Push-Ups
Sit-Ups
Pull-Ups

Friday, March 11, 2011

WOD 324

Part A:
12 Sets of 2 Front Squats and 2 Push Press on the minute @ 95 lbs.

Part B:
WOD:
4 Rounds
12 Muscle-Up Progressions
12 Kettle Bell Swings @ 53 lbs.

Time - 7:55

Saturday, March 5, 2011

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 323

"CrossFit Total"

Shoulder Press - 125 lbs.
Back Squats - 255 lbs. (PB)
Dead Lift - 275 lbs.

Total - 655 lbs.

Friday, March 4, 2011

WOD 322

"Fight Gone Bad III"

1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls

Total Reps - 255

Tuesday, March 1, 2011

WOD 321

Part A:
3 Overhead Squats @ 95 lbs.
2 Overhead Squats @ 115 lbs.
2 Overhead Squats @ 125 lbs.
1 Overhead Squats @ 135 lbs.
1 Overhead Squats @ 140 lbs.

Part B:
10-9-8-7-6-5-4-3-2-1
Overhead Squats @ 65 lbs.
Pull-Ups

Time - 9:15

Saturday, February 19, 2011

WOD 320

16 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
12 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
8 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
4 Muscle-Up Progression
20 Wall Balls @ 16 lbs.

Time - 8:48

Friday, February 18, 2011

WOD 319

21-15-9
Kettle Bells @ 45 lbs.
Burpees

Time - 5:42

Saturday, February 12, 2011

WOD 318

20 Burpees
15 Back Squats @ 170 lbs.
Then...
3 Rounds:
15 Walking Lunges (each leg)
15 RIng Rows

Time - 10:25

Friday, February 11, 2011

WOD 317

Hero Workout - "Wittman"

5 Rounds:
15 Kettle Bells @ 36 lbs.
15 Power Cleans @ 95 lbs.
20 Box Jumps

Time - 16:53 (Scaled)

Saturday, February 5, 2011

WOD 316

"Chelsea"

5 Pull-Ups
10 Push-Ups
15 Air Squats

On the minute.

Rounds - 5

Friday, February 4, 2011

WOD 315

15-12-9
Power Cleans @ 155 lbs.
Handstand Push-Ups (2 AbMats)

Time - 8:12

Tuesday, February 1, 2011

WOD 314

3-3-1-1 Shoulder Press
3 @ 95 lbs.
3 @ 115 lbs.
1 @ 120 lbs.
1 @ 125 lbs.

5 Rounds:
8 Shoulder Press @ 75 lbs.
20 Double Unders
20 Sit-Ups

Time - 11:21

Saturday, January 29, 2011

WOD 313

"JT"

21-15-9
Hand Stand Push-Ups (2 Ab Mats)
Ring Dips (small black band)
Push-Ups

Time - 11:26 (Not Prescribed)

Friday, January 28, 2011

WOD 312

Scaled "Roy"

3 Rounds:
15 Dead Lifts @ 175 lbs.
20 Box Jumps
25 Pull-Ups

Time - DNF

2 Rounds + 20 Box Jumps.

Tuesday, January 25, 2011

WOD 311

Push Press:
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.
3 @ 145 lbs.

12 Minute AMRAP
10 Single Arm Snatch @ 25 lbs. (each arm)
10 Burpees

Rounds - 6

Tuesday, January 18, 2011

WOD 310

3 Rounds:
6 Dead Lifts @ 185 lbs.
20 Box Jumps
12 Muscle Up Progression

Time - 8:51

Saturday, January 15, 2011

WOD 309

4 Rounds:
10 Medicine Ball Cleans (18 lbs.)
10 Walking Lunges (each leg)
10 Wall Balls (18 lbs.)

Time - 8:51

Saturday, January 8, 2011

WOD 308

30 Clean and Jerks @ 115 lbs.

Time - 4:11

Friday, January 7, 2011

WOD 307

12 Minute AMRAP:
6 Snatch Width Dead Lift @ 85 lbs.
6 Overhead Squats @ 85 bs.
6 Toes to Bar

Rounds - 7

Monday, January 3, 2011

WOD 306

"The 12 Days of Christmas"

Perform the workout as you would sign the song.
Round 1 is 1 Dead Lift; Round 2 is 2 Ball Slams and 1 Dead Lift; Round 3 is 3 Ring Dips, 2 Ball Slams and 1 Dead Lift, etc.

1 Dead Lift (225 lbs.)
2 Ball Slams (20 lbs.)
3 Ring Dips (band-assisted)
4 Pull-Ups
5 Knees to Elbows
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (36 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)

Time - 44:12