WODs 4 Friends 20130219

Saturday 20130119

Part I:

4 rounds

30 seconds single unders

30 seconds abmat situps

30 seconds lunges

30 seconds burpees

Part II:

Split Jerk

1-1-1-1-1-1-1

Find 1RM (1 rep max)

Part III:

4 rounds for time

400m run

10 box jumps @ 24"

20 KBS (Kettlebell Swing) @ 45#

Part IV:

Cashout

1500m row at recovery pace