6-13-13 Thursday WOD

Warm up
800m RUN
Group Stretch

Skill
MB Wall Ball Squat Clean Partner toss

WOD
500m ROW
20 Thrusters (95/65)
4 Rounds
*25 min time cap

After Party
Your Choice: one, two or all three
50 ball slams
50 ab mat crunches
50 weighted lunges
50 burpees

Tags: ab mat, ball slam, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, Fitness, HIIT, lakewood, lunges, med ball, ohio, row, run, squat, squat clean, squats, thrusters, wall ball, WOD, Xfit