Thursday, 1/13/2011

Warm up:  Run 1600m

Strength:  Bench 3 sets of 20 (compare to 1/04/2011)

WOD:  NOT for time, complete 10 rounds of:
                                         -7 ring push ups
                                         -10 GHD Sit ups
                                         -10 Bar Dips
                                         -7 Knees to elbows
                                         -5 Strict CHIN ups with a 3 count down

While this is not for time, try to keep a constant pace without resting too much.
Focus needs to be on keeping a full range of motion for each exercise.  These movements should be slow and deliberate. 

Post bench weight, and total time taken to complete workout!