WOD NOV-5-2011

SWOD: REST

DWOD: 5 ROUNDS AFAP

9 THRUSTERS @ 135 lbs
20 YRD BEAR CRAWL
7 TIRE SLAMS / BALL SLAMS

**WHEN DOING THE BALL SLAMS, DRIVE YOUR POWER FROM YOUR HIPS, THROW THE BALL THROUGH THE FLOOR, CATCH, RAISE ABOVE THE HEAD ONTO TOES AND DRIVE THE BALL AGAIN THROUGH THE FLOOR**

BACK : WIDE GRIP CONTROLLED PULL DOWN 3X MR
LOW LAT ROW 3 X MR
SUPERMAN EXTENSIONS 3 X 12-15
ABS:
V-UPS
BIKE CRUNCH 30s X 3
WIGGLE WAGGLE SIDE 3 X 10/SIDE