Thursday 8.04.2016
Buy In: Use the tabata clock template to perform 20 seconds of:
Push Ups
Sit ups
Band Pull Aparts
Static Hold in the Hole (squat)
Supermans
Jumping Jacks
Burpees
Static Hold in the Hole (squat).
To be clear this will take 4 minutes. You'll want to have your band at the ready.
Load your barbells and begin preparing for the WOD.
Complete 15-12-9 reps of:
Bodyweight Bench
Burpees
10 minute cap
Rest 3 minutes
Run 800 meters
25 reps Bodyweight Deadlift (Sumo stance)
8 minute cap
Rest 3 minutes
Row 500 meters
25 Handstand Pushups
6 minute cap
This workout is for time. If you complete the couplet prior to the cap, simply begin your 3 minute rest period at that point.