Wednesday, 9/4/2013

Warm up: Run, Ride, or Row 5 minutes
                Then 3 rounds
                 -10 GHD Sit ups
                 -10 Hand Release push ups
                 -10 Air Squats 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.  Compare to 8/13/2013