Monday, December 8, 2008

Sunday 12-7-08 Park WOD - "Stations"

Perform 10min. at each station:

Station 1:
5 pull-ups
10 burpees
3 hill sprints

Station 2:
5 dips
10 bench-jumps
15 sit-ups

See comments for scaling.
Posted by Steve at 10:20 AM

2 comments:

Steve said...

Warm up:
Stretching
Run 200m

PacK:
Station 1:
3 pull-ups
6 burpees or up-downs
3 hill sprints

Station 2:
3 dips or jumping dips
6 bench-jumps or step ups
9 sit-ups

Pups:
Station 1:
1 pull-up or jumping
4 burpees or up-downs
3 hill sprints

Station 2:
1 dip or jumping dip
4 bench-jumps or step ups
7 sit-ups

December 8, 2008 at 10:24 AM
Steve said...

Forgot to tell peeps to keep track of and write down they're rounds. Next time there should be only a 30-second break between stations. Also, buy-in exercises for late comers... :)

December 8, 2008 at 10:26 AM

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