WOD - MONDAY, JANUARY 23RD 2012

* IF YOU WANT TO DO ENDURANCE INSTEAD OF STRENGTH YOU WILL NOW HAVE AN OPTION TO THAT.

** WATH CHRIS  SPEALLER ATTEMPT FOR 100 PULLUPS N A ROW RIGHT HERE!
CHRIS SPEALLER QUEST FOR 100 PULLUPS!

WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES

STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT

ENDURANCE 
3 X 500M ROWS

WOD
4 ROUNDS 
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST

*SCORE IS TOTAL TIME INCLUDING REST

RESULTS FROM 1/21/12

RESULTS FROM 1/22/12