DATE: 1/17/12

WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
500m Row - try for PR?

Bench Press (10, 7, 4, 1, 4, 7, 10) – work up in weight to at or near one rep max.

WOD (0620 to 0650, 0850 to 0920)
3rd Alarm – Rx 2nd Alarm – Rx 1st Alarm – Rx
Go TABATA Go
Burpees
Renegade Rows (w/dumbells)
Sit-ups
Squat Thrusters (w/dumbells)


Trainer Notes: 1) Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest for each exercise. 2) Limit rest between exercises to 1 minute.

COOL DOWN
Foam Roller
Static Stretching