Monday January 20, 2014

Class times 0900 and 1730 only

Warmup:

500 m row/ 400 m run

10 pass throughs

10 burpees

20 wall balls

10 light bench press reps

10 pull ups

10 ab mat sit-ups

Strength:

Bench press

warm up 5-4-3-2

then 3 sets of 3-2-1

WOD:

10 rds for time

10 chest to bar pull ups

10 GHDsit-ups