Wednesday 11-2-2011 (BC 87)

[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/Strength
Wendler: Back Squat
recovery: 20 Back Extensions
10 Dive Bombers
WOD
Pullins
Row (calories)
Split Squat Jumps
Swings (53/35)
Double Unders
Tabata 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.  

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Map - Location