CrossFit San Jose AM Workout - 1/8/08

Warm-Up:
Wall Ball Squat
Lunge 3:1 x5
10 Squat Thrusts
10 Plank K2E Push-Up
20 Sit-Ups
15 Windshield Wipers
20 Bicycles
15 Shoulder Dislocates
Stretch

WOD: 10-9-8-7-6-5-4-3-5-5
Row (Calorie)
DB Thruster
Upright Row
10 until 5 G/H Sit-up / Weighted
30 Clapping Jumping Jacks
KB Swings
Pull-Ups
10 until 5 G/H Back Extensions
Box Shuffles

Cool-Down:
50 Crunches