Tuesday, 7/17/2012

Warm up:  Run

Strength:  Squat 3 sets 5 reps
                 This is 3 work sets of the same weight for 5 reps.  Warm up sets do not count!

WOD:  "500 REPS"
              For time complete 500 reps.  Start with the first exercise and do as many reps as possible.  When set is broken, move on to the the next exercise and do as many reps as possible until set is broken.  Continue this until you get to 500 reps.

             -Double Unders
             -Wall Balls 20# / 10#  A miss of the target counts as a break and you need to move to the next exercise.
             -Box push ups  A pause in reps counts as a break.
             -Pull ups
           
When set of pull ups are broken, start back with double unders.

Example round:
double unders broke at 27
Wall balls broke at 25
Box push ups broke at 20
Pull ups broke at 15
Total for round is 87 reps
start back at double unders still owing 413 reps.

POST Squat weight, time and number of rounds needed to complete 500 reps.