Sunday – 072113

(Saturday Team WOD July 20, 2013)

GWOD : 2 rounds of
1. Kipping HSPU x 5
2. Alternating Pistols x 5
3. Hollow Rocks x 10
4. Rebounding Box Jumps x 5
5. Muscle-Ups x 3/Ring Dips x 5

WOD : “Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.