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WOD – Tuesday, January 3, 2012

2
Jan

WOD – Tuesday, January 3, 2012

Warm-up: Run/Row/Ski 400m, 30 Double Unders, 10 back extensions, 10 TTB, 10 pull-ups

Strength: Weighted Pull-ups 5,5,5 or negatives if you don’t have pull-ups

WOD:

50 Burpees for time – Cut off is 5 minutes

Rest 3 minutes from the 5 minute mark.

25 HSPU for time. – Make each rep clean and sub as needed – Cut off is 5 minutes

Rest 3 minutes from the 5 minute mark.

500m Row for time.

Post weight and times to comments.

the start of New Years Team WOD

The start of New Years Team WOD

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