Tuesday 01/13/2009

WOD
AMRAP in 20 min:
5 Shoulder Presses (65#)
10 Ring Dips
15 Pushups

WOD
NavySEALs.com CF WOD

Phase I: Jump Rope 50 double unders or 400 singles. 3 rounds: 10 lunges (each leg), 20 squats, 20 push-ups, 20 GHD sit-ups. Then:

Phase II: 2 rounds for time:
1000m Row (sub 8-minute bike)
50 Thrusters 65lb
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees
Rest 3 min, then repeat. Negative split on second round - 50 burpee penalty if not negative split!

Round 1: 12:09
Round 2: 11:53

Notes: High intensity MetCon. Coming out of the gate with rowing and thrusters will make this a challenging but fun workout. Burpee penalty is to keep you motivated second round.

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