Wednesday, 3/18/2015

Warm up:  Run, row, or ride for 5 minutes
                  Then 3 rounds at warm up pace
                  -7 pull ups
                  -10 GHD Sit ups
                  -10 Back extensions
                  -7 dips
                         
Strength:  In Wod

WOD:  On the minute every minute for 20 minutes
           
             -5 Burpees
             -Max Reps Front Squats for remainder of each minute after the burpees

             Try to go heavy on the front squats but focus on form.
             If you have a round that you cannot complete any front squats, count a penalty.

             Post weight used, total # of reps, and total penalties.