Wednesday, December 21, 2011

WOD 21 Dec

Do a good warm up then
Buy in----Max unbroken Muscle-ups
If you do not have Muscle ups do Pull-ups

Then 10 x 100 meter sprints
rest exactly 90 sec between runs

Cash out----Max unbroken Muscle-ups
If you do not have Muscle ups do Pull-ups

See you at 1600
Tomorrow (22 Dec) we'll have a team WOD and going away BBQ for Duke at 1600 please show up a little early so I can explain the WOD and set the teams. and if you want to bring a little side dish please feel free.

No comments:

Post a Comment