Friday 7/19/13

Warm Up: Run 800 and 3x10  tempo Ghd Sit ups (2 seconds going down, 1 second at the bottom, 0 seconds going up, 1 second at the top) ( ie- 2101 )

Strength: 3x7 Bar Dips

WOD-  10-9-8-7-6-5-4-3-2-1
            1-2-3-4-5-6-7-8-9-10

             -STRICT Pull Ups
             - HAND RELEASE Push Ups
             *between every set you'll complete 30 Double Unders

             CASH OUT- Row 500m

    i.e- Do ten Pull ups, one Push up then 30 double unders. Nine Pull ups, two push ups then 30 double unders etc. YOU WILL END WITH DOUBLE UNDERS then the cash out.