Tuesday, 8/13/2013

Warm up:  Run, Ride or Row 10 minutes
                  Then 3 Rounds
                   -10 GHD Sit ups Tempo 3 down 2 hold 2 up
                   -10 Hand Release Push Ups
                   -10 Air Squats Slow and concentrate on form

Strength:  In Wod

WOD:  For Reps
             Tabata rounds 20 seconds on 10 seconds off
              4 Cycles
             -2 rounds Bench 135#/75#
             -2 rounds Strict Chin ups
             Rest 2 minutes
             -2 rounds Bar dips
             -2 rounds strict Press 75#/45#
             Rest 2 minutes

This will be a total of 8 rounds for each movement.

Post total reps for each movement!