1/29/2015

WARM UP

Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

TABATA!

BUY IN

None

WOD

"Tabata This!"

Tabata Row

Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

CASH OUT

Tempo Ring Dips

Pause 2 seconds at full extension

Every 90 seconds for 3 rounds

+ 1 rep more than last week

MOBILITY

Everything