WOD 06/08/08 (The bag is my friend, my enemy, and my lover)

Warm up of 400m run
Sand bag
Floor press x 5
Sit ups x
Zercher squat x 5
Press x 5
Over head High Knees x 22

Air Squat x 10r
Leg raises x 10r
Back extensions x 10r

AMRAP in 20 minutes
This workout will be carried out as follows: Pick up your sand bag and complete the exercises (without dropping the bag) until you complete the high knees then drop the bag and complete the BW exercises, then back to the sand bag work. It is to be completed as an amrap in 20 minutes.

Oooooh la la Mon Dieu Mon Dieu !!!!

Well done for tonight fellas. Great effort.
Mike 13 rounds + 5 squats
Gorm 12 rounds + 10 squats
Tom 12 rounds + 10 leg raises
Sean 9 rounds + 5 floor press

Remember guys ignore other peoples scores it is individual efforts. Concentrate on your own improvements, its a battle with yourself not your fellow crossfitters.