WOD 11-12-05

An agility and metabolic conditioning cocktail.


Jump Rope-5:00

Front Plank -1:00 

Sid Plank -1:00 Each side

30 squats

Samson Stretch x 5 each side


Complete 5 rounds of the following for time:

Shuttle Run 10m x 10 (mark two spots on the ground 10m apart, sprint from one to the other, change directions quickly and return to the start, this counts as 1)

21 Sit-Ups

21 Box-Jumps

Quadrapedal Movement up and back (20m total). 

Post time to WOD thread 


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Written by Jesse Woody   
Friday, 11 November 2005 22:48