03-12-11

warm-up:
3 mile run

wod: 5 rounds max rep burpees
1 min max rep burpees
rest 2 min between round
must get at least 15-20 burpees per round to avoid penalty
penalty 700 m row to be completed at end of workout
score burpees per round and penalities acumulated.

cool-down:
21-18-15-12 rep rounds (not for time but just move from one movement to another at a consistent pace) of:
standing barbell bicep curl 80 lb
tricep press (skull crusher) 80 lb
v-ups
leg raises
sit-ups