Thursday 1/9/2014 WOD
Warm up
2 sets of
1 Min Each
Double Unders
Air Squats
Planks to push ups
Strict pull ups/ Ring Rows
Strength/Skill
Floor press
8-8-8-8
Training (Met-Con)
“Annie’s having a bad day”
4 Rounds
40 Double Unders
20 Ab Mat Sit ups (45/25)
10 Ring Dips
Scale
NO SINGLES!
Do not exceed more than 15 attempts
Use a band on the Rings dips
Sub with HR Push ups
2014 01 08
9:05RX.
#205 floor press
Happy Birthday Brett!!!! …………….. side note: Im coming back tomorrow!!!!! YAY!
11:08 (red band for ring dips)
Party at 5:30 AM on Friday for Brett’s birthday???
Happy Birthday Brett!