Wednesday – 100913

(Some words of wisdom from the almight Bruce!)

Nutrition Challenge : Day 9

Skills Practice : Coach to review Split Jerk

OWOD : Split Jerk
Work up to a heavy single, 15 minutes

CWOD : “Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes(Scale to Ring Dips, Push-Ups, if unable to perform MU)
*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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

BC WOD : For time
1200 m run
200 Squats
50 PERFECT Push-Ups
1500 m row
*Squats and Push-ups can be broken up any way you want
Time cap : 28 minutes