Day: December 5, 2012

CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest

Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.

Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off