10.31.11-Monday

PANOS


Work up to CNJ=135lbs


2 rounds
3 PC
3 PCNJ
3 CNJ (split)


Front squat
235 x 5 x 3

24"box step ups with 75lb barbell 10 x 3 (left leg band abduct assist)

WOD
3 minute AMRAP, 1 minute rest
7 burpees buy in
Max wallballs with remainder of minute
3 rounds total
49,34,36=119

Could have pushed a lil bit more with the right motivation. Alone for this one. Love this format. Makes for good party.