WOD:

1) “Angie”- AQAP:

100 Pull-ups

100 Push-ups

100 Abmat Sit-ups

100 Air Squats

http://www.youtube.com/watch?v=qiVq-o9UYp0

Extra Work:

2) Bulgarian Split Squats: 3 x 8/side

Use Dumbbells or Kettlebells. Rest 90 seconds between sets. Heavy as possible.

3) Row: 4 x 500m @ 2K PR Pace

Rest 2 minutes between intervals.

4) Band Pull Aparts: 3 x 15

Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, times, etc.

Post Results/Thoughts To Comments