WOD 8/11

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: The Shane and Nicole Farewell to Vaca WOD…
Tabata This!!
8 rounds 20sec on/10sec off
1 min rest between rounds
Tabata Row
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up

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