[caption id="attachment_1237" align="aligncenter" width="225" caption="DC with a Sandbag. I wonder if he still knows how to use one."][/caption]
Skill/StrengthWendler: Back Squatrecovery: 20 Back Extensions10 Dive BombersWODPullinsRow (calories)Split Squat JumpsSwings (53/35)Double UndersTabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times). Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Posted on Wed, November 2, 2011