31st madness (7/23/2009)

THE EVOLUTION:

FIRST: "MISERY LOVES COMPANY

15 REPS OF

HSPU
BOX JUMP
BURPEES
WALLBALL
BALLSLAM

(4 ROUNDS)

THEN: DRAG RELAY

THEN: FEMALE - 20-30#DB/MEN- 40-60# DB

10 PISTON PRESS
10 RENEGADE ROW
100 SINGLE JUMP ROPES OR 50 DOUBLE UNDERS
3 ROUNDS+
8 DIPS
8 DEAD HANG PULL UPS
100 SINGLE JUMP ROPES OR 50 DOUBLE UNDERS
3 ROUNDS+
3 MINUTE STATIC HOLD IN EITHER; (PULL UP, PUSH UP, DIP, OR REVERSE PULL UP POSITION)