Tuesday October 30

Warmup
Run 400 meters
Walking Lunges (Line to Line)
Walking Leg Toe Touch Kicks (Line to Line)
10 Air Squats
10 Ab-Mat Situps
10 Ring Dips
10 Double Unders
10 KBS
Standing long sit - Hold for 10 seconds
Skill Work -
Hand Stand Push Ups / Kettle Bell Swings

WOD
*For Time:
25 HSPU (Scale using box in elevated position-on knees or feet)
50 Ab Mat Sit Ups
100 Double Unders (Scale 4 Singles to 1 DU)
Run 400m (or Row 500)
100 air squats
50 KB Swings (53# / 35#)
25 Ring Dips (Scaling is seated chair position, feet on ground-low rings)

* Compare time to 4 July 2012
Bring your Jump Ropes!!!