Thursday November 1, 2012....SWOD- shoulder press, metcon- run,push ups,ttb,run,squats,box jumps,run,wall balls,burpee pullups,run

SWOD: Shoulder Press  3-3-3-3

Conditioning: for time

400M Run

30 Push ups

15 Toes to bar

400m Run

30 Air Squats

15 Box jumps

 400M Run

30 Wall Balls 14/20

15 Burpee Pull Ups

400 run