GWOD 4/17/11

1) 50 sit-ups 2) 50 back-ext OR donkey kicks on stability ball 3) 50 towel side to side hops 4) 50 MB slams (overdead and explode to floor) 5) 50 jump ropes Advanced- 50 reps for 3 rounds, Intermediate- 30 reps for 3 rounds, Beginner- 20 reps for 2 rounds "Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes." Nehemiah 4:14