Tuesday 8.28.2012

HARD & FAST

BUY IN
4 Minutes - Jump Rope
-followed by-
2 Rounds

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats
• Karaoke/Grapevine halfway to the pole & back

WOD
Alternating Tabata (20 seconds work - 10 seconds rest)

• Push Ups / Sit Ups

-rest 2 miutes-

• USA KB Swing (50/35) / KB Goblet Squats

-rest 2 minutes-

• Wall Balls / Star Jumps

FINISH
40 back extensions - no time limit