Wednesday 3/3/10 WODs
Capital Main WOD:
Warm up:
Run 200m (100m out forward, 100m back backward)
Overhead squat review
Samson stretch
15 Ring Dips
WOD: “Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to: 6/24/09 (we did this in January as an Amped up Annie)
Capital Fundamentals WOD:
Skill Work:
Handstand Push Ups
Double Unders
WOD:
Tabata Sit Ups
Post rounds completed to comments.
* Make sure you are tracking your results, so that you can compare each week.