Thursday 7-10-14

Thursday 7-10-14

Warm Up Tabata Style Alternating: Monostructural Choice (Run, Row, Airdyne, Skii Erg) Perfect Air Squats Skill: Goblet Squats WOD: For Time: 800m Run 30 Goblet Squats (70/53) 30 Toes to Bar 400m Run 20 Goblet Squats 20 Toes to Bar 200m Run 10 Goblet Squats 10 Toes to Bar ONE Nation Competitors: Every Minute on the Minute for 10 Minutes: Odd: 10 Bodyweight Back Squats (Ideal Weight allows approx 30 seconds rest) Even: Max Strict Handstand Push Ups After Bash: 50 Partner Wall Jumps Outside *Find a wall on the Spartan Course and get over it together 50 times. Split up reps however you wish.  Travel WOD: 3800m Run 30 Weighted Squats 30 Pike Ups 400m Run 20 Weighred Squats 20 Pike Ups 200m Run 10 Weighted Squats 10 Pike Ups *Choose a moderately heavy object and squat it!...