Wednesday – WOD

December 28, 2010

A1. Bench press, 5-3-1 (+); 2:00 rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
B. DB external rotation, 3 x 8-10/arm, 3010; :60 rest


2:00 max calories on AirDyne
1:00 rest
Handstand hold, as many seconds as possible

Part 2 is scored as calories + seconds in hold. Post notes to comments.

Heather and Andrea whip through double-unders.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…