Monday 8/18/08

Crossfit WOD "Tabata Something Else"
8 rounds, 20 seconds work, 10 seconds rest
16 Minutes Work

Pull-ups 12, 7, 7, 4, 4, 4, 4, 4
(bicep assisted)
Push-ups 18, 15, 15, 12, 10, 10, 12, 10
Full Sit-ups 20, 15, 10, 10, 10, 10, 6, 5
Air Squats 13, 16, 20, 18, 13, 18, 17, 15

Totals:
Pull-ups 46
Push-ups 102
Sit-ups 86
Squats 130


- Water Break -

Dead Lift then Shrugs

1. 10 x's 45lb. bar
2. 10 x's 95lbs.
3. 10 x's 95lbs.

3 sets side bends each side @ 35lbs.
Back extentions w/ 10lb. 3 x's 10
Straight Bridges 3 x's 30 seconds
Rowing Machine 500 meters