Monday, 7/29/2013

Warm up:  Run, ride or row 5 minutes then:
                   2 rounds
                    -10 GHD Sit ups tempo 3 down 1 hold 2 up
                    -10 Burpees

Strength:  In WOD

WOD:  4 four minute rounds of:
             -7 Back Squats 225#/145#
             -Run 400m
           
             Whatever time remaining in the round is the rest before starting the next round.
             
             For every round not completed, do 50 double unders after completion of the wod.

             Scale this weight if needed, but remember the focus of this wod is strength.  It should be heavy.  Push yourself!  Go with a the weight you use for sets of 10.

Post time for each round and # of double unders.