Wednesday December 22, 2010

Rainy day run.

*I've added a page today that will show all the emails I've sent out.  So if you missed it, the one from Monday is posted there now.  Just click on the link to the right.

WOD

ROMIK

- box pigeon stretch 2 min/side

Strength

- AMRAP ring dips x 4; rest as needed

 *scale to ring dip practice if necessary

MetCon

5 rounds for time of:

- 1k Wattbike ride (10 damper/2 hill)

- 50 double-unders 

- 20 GHD sit-ups  (scaled to 40 abmat)

Post results and thoughts to comments.