Thursday, 3/10/2011

Warm up:  Row 2k

Strength:  TABATA Squats
                  Complete 3 cycles of:
                   -4 rounds of 20 seconds work 10 seconds rest, followed by 2 minutes rest.

WOD:
Death By Ball Slams starting at 10, get to 20.  For every round under 20 perform a 10 burpee penalty.
Rest 5 minutes
Death By Kettle swings 70#/55# starting at 10, get to 20.  For every round under 20 perform a 10 burpee penalty.

So first minute complete 10 ball slams, then 11 the second minute and so on until you complete 20 in the final minute.

Post weight for squats, and # of burpees for wod!