October 1 - Shane's WOD

25 Walking lunge steps 20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
40 Kettlebell swings, 50#
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
500m Row

I didn't run a clock.  Just went hard.  This was brutal.  It really caught up with me on the hang sqaut cleans and wall balls.  Good WOD.