Tuesday April 16th 2013

Barbell step ups at the 5:30 pm class

WOD

A. 5 rounds (not for time)
10 Handstand Push up
15 Ring Rows (elevate feet if possible)
2 Rope climbs
– Work on skill and being efficient through each exercise

B. AMRAP 8 Minutes
50 Box Jumps (30/24)
1000 Meter row

Cash out:
2 minute L-sit

PumpFit (10:00 am)

“Yeahhhh Buddyyyy!!!”

Tabata Double-under (20 on/10 off x 8 rounds)
rest 1 min
100 Burpee (7 min cap)
rest 1 min
Tabata Sit-up (20 on/10 off x 8 rounds)
rest 1 min
100 Kettle-bell swing (7 min cap)
rest 1 min
Tabata Pull-up (20 on/10 off x 8 rounds)
rest 1 min
100 Cal. Row (7 min cap)
rest 1 min
Tabata Slam balls (20 on/10 off x 8 rounds)
rest 1 min
100 Wall balls (7 min cap)