Monday 5.23.11

Buy In: Tabata Rowing set (8 rounds or 4 minutes total). PVC Roll your quads and mid-back. Pigeon 2 minutes/side.

WOD: (copied and pasted from

Five rounds for time of:
Run 400 meters
5 Back squats

programming note:  be realistic.  if you cannot complete 25 squats with adequate depth and reasonable form, select a lighter load.  the point is to complete all sets at the same weight.

Mike AlleyComment