11-26-13

:SWOD:

Front squats

45 pound max

:WOD:

"Dirty Thirty"

30 Box jump

30 Jumping pull-ups

30 Kettlebell swings

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press

30 Supermans

30 Wall ball shots

30 Burpees

30 Double unders