*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.
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)
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.