WOD Friday 7-9-10

Warm up
10 Back extensions
10 inch worms
10 lunges
200m run


Strength
Over Head Squats
50/70/80/90 % of your 1 RM - or establish a 1 rep max
warm up/5/5/ max reps

WOD
"Tabata Something Else"


Complete 20 seconds of work followed by ten seconds of rest, 8 intervals of each then move on to the next movement.

Pullups
Push ups
Sit ups
Squats
 
There is no rest between exercises.