WOD
Tabata
Tabata Row (total distance)
-Rest 90 sec
Tabata GHD sit-ups
- Rest 90 sec
Tabata Hand Release Pushups
**Score by lowest round each exercise, then combine the three lowest numbers

SWOD

Apprentice/Craftsman:
Deadlift 5 RM (add 10 lbs to last workout)
Expert:
Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%
*percentages are based off of 1 R

This entry was posted on Tuesday, December 13th, 2011 at 4:11 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.