28 June 2009

WOD 1

30 Glute Ham Sit ups
30 Back Ext
30 Overhead Squats with 95#
20 Burpee Bax Jumps with 24" box
20 Pull ups
20 Power Snatch with 95#

Completion Time:
8:27

WOD 2

Tabata intervals on C2 Rower....

20 seconds work with 10 seconds rest for 8 rounds
-Strive for 100 plus meters for all of your intervals