WOD 8-11-09: THE FRYING PAN

1 hr. 30 min. total

warmup: 8 min. ride to park w/pack w/25 lb med ball, TRX, 32’ rope, Vibram 5-fingers.

1
TRX Atomic Pushups
TRX Standing rollout
TRX Windshield Wiper
TRX Susp Oblique Crunch
TRX Leg Raise
TRX Piked Pendulum
TRX Post Squat
TRX Low Back
TRX Situps
TRX Supine Bicycle
TRX Standing High Rotation
TRX V-up
TRX Susp Reaching Oblique

2
55 pull-ups, 55-push-ups in sets of:
15
10
10
10
10

3
SL Deadlift/Clean and Jerk w/25 lb med ball, 30 of each in sets of:
10
10
10

4
25 lb med ball reel in w/32 ft rope x 8 times total

5
55 pull-ups, 55 push-ups in sets of:
10
10
10
10
10

Rode back to HQ.