Day: December 12, 2011

At Survival Fitness.

Warm-up
Tabata Mash-up (2 rounds)

• Lunges
• Squats
• Butt kicks
• High knees
• Jumping jacks
• Left leg lateral hops
• Right leg lateral hops
• Mountain climbers

WOD
5 rounds for time:

• 15 Burpees
• 30 Box jumps (28in first round and then 24in)

Finisher

• 30 Swings (55# KB)
• 30 Dips
• 30 Pistols (15 each leg)
• 20 Swings (55# KB)
• 20 Dips
• 20 Pistols (10 each leg)
• 10 Swings (55# KB)
• 10 Dips
• 10 Pistols (5 each leg)

I finished the WOD in 22:38 and the Finisher in 9:02.