Thursday- April 25, 2013

warm up

450m run

then...

tabata squats

3x

then...

20 toes to bar (unbroken)

2x

WOD

10 Rounds

As many rounds as possible in 1 Minute

5 Wall-ball 20/14

5 Burpees

Rest 1 Minute

- Start at wall-ball to begin each round

- every rep counts 10= 1 round when totaling at the end

- Score total rounds

* credit Hyperfit USA for WOD

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch From Blocks (just below knee)

 2 x 75%

 2 x 80%,

Endurance

1000m run

3:00 rest

2x

Row

1000m row

2:00 rest

2x

Swim

800m swim

3 minutes rest

2x