W.O.D. January 13th, 2009

Ok, so today we are going to kick some ass. This is a work out good enough for Rocky himself...Let's do this!

Warm up: 5 Rounds of
10 Burpees
100 Jumpropes

W.O.D.

"Rocky"

50 Squats

40 Sit ups

30 Push Press

20 DB snatch/arm

10 DB Swings

Rest 1 minute

50 Wall Balls

40 Push ups

30 Lunges

20 Field Goals

10 Burpees

FOR TIME!!!

"You, me or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done!
Now if you know what you're worth then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers sayin' you ain't what you wanna be because of him or her or anybody! Cowards do that and that ain't you! You're better than that!" –Rocky