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March 20, 2011


Damon - Wasatch


Run 4 x 200m fast. Work on foot speed and turnover. Then:

3x: 20 pushups, 10 Ring Dips, 5 HSPU's, :30sec knees to elbow hold.
1x: 50 Situps, 50 Hip Extensions.

Do the same 10 minute WOD as everybody else today and post your burpee score on the whiteboard. But 5 min after completing WOD complete this couplet:

21, 15, 9 - Calories Rowed/AirSquats

PM: Do 40Min of 70% work divided into any two modalities - run, swim, bike, row, etc.

Nate S.

Good because I just got my butt kicked by my bother by 1.5 rounds. Good job to everyone who did this WOD this weekend!

Mike H.

Check out the games website! Go Tiffany!

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