CrossFit San Jose AM Workout - 4/11/2007

Warm-Up:
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
20 Push-Ups
25 Sit-Ups
20 G/H Back Extensions
10 Pull-Ups

WOD:
Run 400M
20 Walking Lunges
Run 400M
20 Medicine Ball Pus-Ups
Run 400M
30 Kettlebell Swings
Run 400M
20 Wall Balls
Run 400M
Row 500M

Cool-Down:
20 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Abs