W.O.D. Sept 23, 2009

Warm-Up: Plank x 1 min, Jumping Jacks x 1 min, Skip x 1 min

"Samsquanch"

3 Rounds for time

Push-Ups x 15

3 Way Shoulder x 15

Weighted Squat x 10

Jump Rope x 100

Shoulder Press x 15

KB/DB Swing x 15

Weighted Squat x 10

Jump Rope x 100