WOD Wed. Oct. 17

October 16th, 2012
by:

Basics Skillwork: Supermans
Level 1/2 Strength: Bench Press 1×12 @ 40-50%, 2×8 @ 50-60%, 3-3-3+
Level 1/2 Endurance: 250 Double-unders or 500 singles for time.

WOD
Level 2
Three rounds for time of:
45 pound GHD Sit-ups, 5 reps
(Grab bar. Bring to chest. Sit-up. Go back down. Touch bar to ground.)
45 pound GHD Bench press, 15 reps
25 Back extensions
Row 500m

Basics/Level 1
Three rounds for time of:
15 Sit-ups
30 Push-ups
50 Supermans
160 Jumping Jacks

Cashout: Max # of T2B in 2 min.