Thursday 04.23.15

5 x 1 minute max effort row/ 30 second rest b/t

Rest 3 minutes

10 x 100m sprints (on the minute)

Rest 5 minutes

20 seconds on/ 10 seconds off x 8 sets = 1 tabata round

Tabata box jumps (20") or lower

Rest 1 minute

Tabata Sit-ups

Rest 1 minute

Tabata Sit Squats (against wall)

Post WOD - Skill work

Ring Holds

Ring Dips

HS Holds