12/4/13

Warm Up:

Warmy
2 rounds of;
10 weighted sit up’s (25#/10# plates behind head)
10 V-up’s
10 hollow rocks

Xfit WOD:
EMOTM for 20 minutes of;
Rounds 1-5,
10 push presses (95#/65#)
10 wall ball squat cleans (20#/14#)
Rounds 6-10,
7 push presses (105#/75#)
10 wall ball squat cleans (20#/14#)
Rounds 11-15,
5 push presses (115#/85#)
10 wall ball squat cleans (20#/14#)
Rounds 16-20,
2 push presses (125#/95#)
10 wall ball squat cleans (20#/14#)

You need to complete the required rep count of push presses and squat cleans before your minute is up. Your rest time is between minutes, if any.

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