WOD 11/28/2012

Warm Up: 3 rounds - Row 250m, 5 pull ups, 5 push press (65/45), 5 air squats.
*Start off easy and increase the intensity each round.  You've likely heard me say before, you don't want your heart rate spiking...the first time...in the WOD. 
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WOD: Complete 21-18-15-12-9-6-3 reps of ...
Chest 2 bar pull ups
Back squat (95/65)
Push press (95/65)
GHD sit ups or Flytraps (v-ups)
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Endurance: Tabata row
*Goal for men is 1,000m, and 800m for women.
Some of you are likely not familiar with a Tabata yet.  It is  8 rounds - 20 seconds on, 10 seconds off.