Warm up

300m Row

2x

10 Squats
10 Sit-ups
10 Push-ups

Mobility

Hips and Squat Work

WOD

A) "Baseline

500m Row
40 Squats
30 Sit-ups
20 HR Push-ups
10 Pull-ups

Today I was able to check one off of the "goal" board... When I started on January 6th 2012 I did the "Baseline" in 9:09 and struggled all the way through... I couldn't do a single pull-up and had to do jumping pull-ups. My goal I set at the second class was a sub 6 min Baseline. Today I did everything prescribed including pull-ups and my time was 5:02!!!!!! Unreal!!!! Each of us has to find that place and put the work in but credit had to go to Browny with his coaching and great programming from week to week.

PROGRESS!!!!!

B) "Messin" with Sasquatch

Tabata Squats - Score 15
Row 4 min - Total meters - Score 974