WOD: 07/20/11

by on Jul.20, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 448

3 rounds for time of:

100m sprint
10 burpees

100m sprint
10 burpees
10 push ups

100m sprint
15 burpees
15 push ups

Cool Down
Plank hold (upright push up position, but you’re resting on your elbows and forearms) max effort x 2