this has been a myspace blog for about a year.... www.myspace.com/fourchamberforge for the history.....
wod:
warmup: partial KB complex, 10 each @ 53# (RTW clockwise & ccw, fig. 8. clockwise & ccw, halo clockwise & ccw, goblet squat, push squat, clean right and left, clean hi-pull right and left, snatch right and left, 2 handed swing)
workout:
p1. 10x (each side) weighted step up + hop, 25# plate @ 18" box
p2. whip smash
p3. peterson step up @ 12"
p4. whip smash
3 rounds
team step-up ladder 1-6, 2x36# KBs (racked) 18" box
2 rounds.
cooldown:
3x 20 seconds work, 10 seconds compromised rest
pushups/FLR
atomic sit-up/v-sit
squat/thighs parallel
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