W.O.D. January 19th, 2010

Warm-up: DB COMPLEX: RDL x 10, Row x 10, Hang Clean x 10, Squat x 10

"FURY WHIP"

RDL x 40

Box Jumps x 20

Ropes x 100

Floor Press x 40

Burpees x 20

Ropes x 150

DB/KB Swings x 40

SLAMS x 20

200 Ropes

Step-ups (20/leg) x 40

Get-ups (10/arm) x 20

Ropes x 250

Jax x 40

Push-ups x 20

Ropes x 300