W.O.D. January 11th, 2010

Warm-up: Squats x 20, Slams x 10, Ropes x 100, X 2

"FORCE"

(Crossfit Hardcore)

10 Rounds for Time

Deadlifts x 5

Swings x 5

Lunges x 20 (bodyweight)

Dips x 5

Horizontal Pull-ups x 5

Lunges x 20 (bodyweight)

DB/BB Push Press x 5