26 December 2012; “Rockefeller Center”

rock center

Warm-up: Circle PT/Warm-up 10 minutes, 10 reps and/or every one gets a turn

Strength: Tabata Deadlift 275/185 and Bar Facing Burpees, alternating 20 second series

WOD: AMRAP 20 minutes of….

Half Mary 10 minutes

5 Hand Stand Push-ups

10 Pistols

15 Pull-ups

Immediately followed by….

Half Cindy 10 minutes

5 Pull-ups

10 Push-ups

15 Air Squats

Post TOTAL rounds to Board….

Cool Down: 3 rounds of 10 GHD Sit-ups, 20 Toes to Ring, 30 Sit-ups

 

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