W.O.D. January 6th, 2010

***REMINDER: There will be no 12pm bootcamp in Renfrew on Thursday the 7th of this week.

Warm-up: Tabata Jax x 5 rounds

"Pain Storm"

(courtesy of Crossfit Hardcore)

100 Squats

90 Dubs or 200 Ropes

80 Push-ups

70 Sit-ups

60 DB Rows (30 each)

50 Thrusters

40 Lunges (20 each)

30 Box Jumps

20 DB Deadlifts

10 Renegade Rows (5 each)