Wednesday, 4-1-2015

Warm up:  Run, Ride or Row 5 minutes
                  Then
                  5 rounds
                  -3 strict pull ups
                  -5 burpees
                  -7 ab mat sit ups

Strength:  In WOD

WOD:  For Time:
             10-9-8-7-6-5-4-3-2-1
              -Front Squat 185# / 105#
              -20 Calories on Assault bike between each round

Post total time!