Tuesday, September 18, 2012

A big shout out to Aileen and Daniel G. for winning their division at the Lt. Dan 5k this past weekend!!!  Great job!!!!
 
Switching gears and hitting some Chin-ups for a change!!!

Arm/Leg Swings
2 rounds of:
10 Push-ups
15 Air Squats
50 Jump Rope singles / DU's
    
WOD
For total time:
Buy In: 15 Burpees (recommend Burpee Box Jumps for Integrity's Revenge competitors)
3 rounds of:
15 Dips (Rings or Box)
50 Double-Unders
Cash Out: 15 Burpees
   
MOD
3 x 800m w/ 3 min rest (run or row)

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