Friday – 082313

Travis

Travis making his way up the rope during his first workout with rope climbs.

Warm-up/Injury Prehab
3 Rounds not for time:
5 Burpees
10 Banded Air Squats
10 Banded shoulder retractions
1 set of “I’s, Y’s, and T’s” with band, 5 reps each

Workout of the Day
“Barbara”
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.

This WOD is capped at 40 minutes.  However, most of you should not expect to do this workout as Rx’d.  The volume is very serious and we aren’t going to allow anyone to be overzealous.  Pull-ups will be subbed with jumping pull-ups and their will be no ring push-ups, only floor push-ups.

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