Workout 1: Circuit & Workout 2: CF WOD

07/31/12

Workout 1:

3 sets of the following exercises with Reps at 21, 15,  and 9, (except for heavy ropes)
Heavy Ropes: Alternating Waves (30 sec), Double Waves (15 sec), Big Waves (15 sec)
Situps
Deadlift (95)
Pushups
Burpees
Situps

Workout 2:

CF WOD: Hang Cleans (135) 15, Burpees x 15. Rounds x 3
Traps were wrecked from this workout for a 5-7 days!