Wednesday 12-31-14

 In WODs

*Two classes 9am and 12pm- ONLY. Come finish out the year with TABATA. 🙂 

Warm up 

Coach’s Choice 

Skill

SDHP – Sumo deadlift high pull 

WOD

TABATA Mash Up
8 Rounds
:20 sec Push Ups, :10 rest
:20 sec Thrusters (75/55), :10 rest
:20 sec T2B, :10 rest
:20 sec Sumo Deadlift High Pull (75/55), :10 sec rest

Score is total reps. Athlete completes :20 sec of pushups and rests :10 sec. Athlete then moves on to Thrusters, then, T2B, and then SDHP. Athlete will repeat this progression 7 more times.

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Travel WOD

TABATA Mash Up
8 Rounds
:20 sec Push Ups, :10 rest
:20 sec  Squats :10 rest
:20 sec Sit ups , :10 rest
:20 sec burpess, :10 sec rest

Score is total reps. Athlete completes :20 sec of pushups and rests :10 sec. Athlete then moves on to squats, then, sit ups, and then burpees. Athlete will repeat this progression 7 more times.

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