November 1, 2010

WOD#1
A1. Bench press 3, 3, 3 (rest 30 secs)
A2. Pull-ups 20, 20, 20 (rest 2 mins)
B1. Ring dips 15, 15, 15 (rest 15 secs)
B2. KB Swings (1.5 pood/1 pood) (rest 2 mins)
C. 1 mile run (65-75% max effort)

WOD #2
Tabata Treadmill
8 rds of 20 sec on, 10 sec off @ 12% incline