W.O.D. June 15th 2010

W-Up: Push-ups X5, Burpees X5, Side lunges X5/leg

"ROPE FREE"

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4 Way lunges X20

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Front Plank X 1min

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Squats X20

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Right side plank X 1 min

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DB row X 10/arm

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Left side plank X 1 min

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1 arm DB clean and press X 10/arm

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Supine plank X 1 min

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AMRAP 30 mins

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NOTE: Choose weights that are appropriate for your skill level, the numbers are easy, make sure the weights are heavy enough to be challenging.