Monday, 12/31/2012

Warm up:  Run, Ride, or Row 10 minutes

Strength:  Squat 5 sets 3 reps Should be heavy!  At least 75% of 1 rep max.

WOD:  3 rounds count reps for each movement
             -30 seconds max reps Split Squat Jumps alternating legs every jump
               Rest 30 seconds
             -30 seconds max reps Ab mat sit ups
               Rest 30 seconds
             -30 seconds max reps Thrusters 95#/65#
               Rest 30 seconds
             -30 seconds max resp Box Jumps 24"/18"

               REST 4 Minutes Between Rounds

Post reps for each round.