11/20/2013

WARM UP
Stick rotations
Back ext
Walking lunges
Single leg rdl

SKILL
Pushup

WOD
In teams of two:
Complete 64 intervals of 20 seconds of work followed by 10 seconds of rest where
the first 16 intervals are Pull-ups
the second 16 intervals are Push-ups
the third 16 intervals are Sit-ups
the last 16 intervals are Squats.

There is no rest between exercises.
Only one athlete may work at a time—alternating rounds.
This workout is scored by the total repetitions completed from all 64 intervals.

CASH OUT
ROW 500M each

MOBILITY
Hips
Lumbar Spine