Workout of the Day: Wednesday 6-29-11

Paul and Dave’s Birthday WOD’s! (designed by Paul, can you guess his age?):

WOD 1:
4 Rounds for Time of…
9 – Push ups
9 – Pull ups
9 – Sit ups
9 – Air squats
9 – Push press (A-45/35, B-75/65, C-95/65, Bejan-155)
9 – Ring Dips
9 – Box Jumps (24/18)
9 – Kettle Bell Swings (A-26, B-44, C-53, Bejan – you know what to do)
9 – Ring Rows

Max time: 25:00 (unless your name is Paul, then you will finish!)


WOD 2:
360 Double Unders (1080 Singles)

Nothing… I don’t like cashouts, and it’s my Birthday, so I’m not gonna do one! (Paul)

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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