Ben's WOD 10/6/13

A.M.

Woke up at 7am, ate an apple and had a glass of water before running a hilly 4 miles in 31:33.

P.M.

Warm-up

Frog Stands
Hand Stands
DU practice
Farmer Carry 30# dumbbells down 3 flights of stairs and across parking lot...

Metcon

200 Single Unders
21 DB Thrusters 30#
150 Single Unders
15 DB Thrusters 30#
100 Single Unders
9 DB Thrusters 30#

Every Minute on the Minute (15 minutes)

3 DB Hang Cleans 30#
6 Push-ups
9 Butterfly Sit-ups