Tuesday, 2/4/2014

Warm up:  Run, row or ride 10 minutes followed by at least 5 minutes rolling out

Strength:  None

WOD:  As many rounds in 30 minutes:
             80% effort.  Do not red line this workout!  Keep a consistent repeatable pace.
             -100 Jump rope singles
             -20 GHD Sit ups
             -20 Back Extensions
             -5 Pull ups
             -10 Push ups
             -15 Air Squats

Remember this is not for max effort.  If you cannot talk during this workout you are going too hard.
Ignore everyone else's rounds and concentrate on good form and maintaining solid pace.