Tues., Aug. 27, 2013 (LW only)

Warm-up:

2 min. Bike at 50%

10 Air Squats

10 Push-ups

2 min. Bike at 75%

20 Happy Russians

15 Push-ups

2 min. Bike at 95%  

20 Overhead Squats with PVC

20 Hurdle Hops

WOD:

Complete as many rounds as possible in 12 minutes of:

5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

LW: 7 Rds. (actually took 12:20), 45# OHS

Cool Down:

LW: 30 DU's, 30 Atomic Sit-ups (Ab Matt)