GWOD 4/2/11

1) Box step-up (low box for beginners and regular for advanced with wgt)- 30 sec each leg
2) Bdwgt dips- 1:00
3) 1 arm DB clean + overhead press- 30 sec each arm
4) TRX side plank (regular for beginners and on knees)- 30 sec each side
5) Superman + crunch- 30 sec each side

Advanced- 3 rounds with 1:00 min rest between rounds
beginner- 2 rounds with 2:00 min rest between rounds

"Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you." 1 Timothy 4:14