WoD for January 8th, 2013

Group: 3 in 3
Squats
Bicycles
Push-ups

Strength: Max Effort 1-handed Push-ups (alternating) or Max Push-ups in 1 minute

WoD: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Score = total time including rests

MOB: Roll Quads / Lax Glutes

Coach’s Tip: Know when you stopped so that you know when to start the next round again! Use chalk as necessary. Do NOT leave earlier than the 3 minutes of rest even if you are ready before the time is up as it does a disservice to the other people WoD’ing and wrecks the energy pathways we’re trying to work. Oh, and Roll Tide!

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