WOD JUL-25-2011

BASIC WARM UP/STRETCH X 10 MIN

SWOD:
BENCH PRESS5,5,5,2,2,1
BACK SQUAT 5,5,5,5,5

DWOD:

RUN 400m
10 DIPS
10 PULL UPS
RUN 400m
15 DIPS
15 PULL UPS
RUN 400m
20 DIPS
20 PULL UPS

FWOD:
1 MIN OF EACH EXERCISE 2 rounds total

• PUSHUPS
• SQUATS
• PULL UPS (ASSISTED IF NECESSARY)
• SIT UP TO STAND UP

*Each exercise is performed for 1 min, once complete record your number of reps, and continue on.  In the 2nd round attempt to beat your 1st round score.*
**for each round you dont beat your previous score / exercise count a penalty... 1 penalty = 3 burpee's**