2010-10-21

Warm up

Double understand

• 5 burpee
• 10 pull ups
• 15 push ups
• 20 box jumps
• 25 hip extensions
• 30 GHD sit ups

Skill

Pistols 15 each leg

WOD

“Tabata This” (8 rounds of each – 20 seconds / 10 seconds rest)

• Row
• Rest 1 min
• Squat
• Rest 1 min
• Pull up
• Rest 1 min
• Push up
• Rest 1 min
• Sit up