Monday, July 30, 2012

Tuesday, 7/31/2012

Warm up:  Run 400m
                 -30 air squats
                 -25 ghd sit ups
                 -20 back extensions
                 -15 push ups
                 -10 pull ups
This is not for time.  This should be done at a pace suitable for a warm up.  Get the blood pumping!

Strength:  Bench 4 sets 7 reps

WOD:  On the minute until failure or 20 minutes.
             -5 Burpees
             -5 Power Clean 135# / 95#
Penalty for every minute under 20 is 200m row.  So if you fail at 10 minutes, you owe a 2,000m row for time.

Post Bench weight and # of minutes completed with penalty time and distance if needed.

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