Thurs., Dec. 19, 2013

Warm-up:

2 min. Bike (50%)
20 Air Squats
15 Push-ups
2 min. Bike (70%)
20 Shoulder Press (bar)
20 Hurdle Hops
2 min. Bike (90%)
20 Air Squats
15 Push-ups

WOD:

Three rounds for time of:

Row 1000 meters (I biked 4 mins. each time)/ 1 mile
20 Pull-ups (I did Supine pull-ups)
30 Box jumps, 20 inch box (GCW; 30 hurdle hops, 30 standing vertical jumps)

CW: 24:09
LW: 25:05

Cool Down:

LW: none (too tired!)