Wednesday - 08JUNE2011

Rx
For time:
Row 20 calories
30 Burpees
45/35# Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45/25# plate held overhead
150 foot Sprint

scaling options
INTERMEDIATE
For time:
Row 20 calories
30 Burpees
30/15-20# Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 15-20# held overhead
150 foot Sprint

BEGINNER
For time:
Row 20 calories
20 Burpees
10-15 pound Two-arm dumbbell ground-to-overhead, 20 reps
20 Toes to bar ( or hanging leg raises)
100 foot Walking lunge
150 foot Sprint