Wednesday 11-20-13

Posted | 6 comments

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Wednesday, November 20 WOD

Warm Up

Basic Gymnastics

SKILL

Pushup

WOD

In teams of two:
Complete 64 intervals of 20 seconds of work followed by 10 seconds of rest where the first 16 intervals are Pull-ups, the second 16 intervals are Push-ups, the third 16 intervals are Sit-ups, and finally, the last 16 intervals are Squats. There is no rest between exercises.

Only one athlete may work at a time—alternating rounds.

This workout is scored by the total repetitions completed from all 64 intervals.

After Bash

Recover

Travel WOD

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are Pulls (i.e., Rows, Pull-downs, Pull-ups, etc.), the second eight intervals are Push-ups, the third eight intervals are Sit-ups, and finally, the last eight intervals are Squats. There is no rest between exercises.

This workout is scored by the total repetitions completed from all 32 intervals.

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