4/19/13

Alright Frigsciles, just a couple of reminders! The competition is this Sunday at 3 pm if you have not signed up yet do so it is going to be a great test of what we have been working towards. Also I talked to the morning group about the contest that I entered our group into. There are 15 grand prizes of $5000, given out to the small business that receives the most votes. So go visit this link and vote every day, that is right you can vote once per day! So go do it, like now!

Okay on to business....

Warm-up:
400 m run
Bull dawg Warm up
5 push ups
10 sit ups
15 squats


WOD:
Tabata
Bench @50% 1RM
Deadlift @50% 1RM
Squat @ 50% 1RM

So the goal of this workout is to test your muscular endurance. Tabata is 8 rounds of 20 sec work followed by 10 sec rest. This will be difficult, the way you score this is the lowest number of reps for that movement.

So for example if you do six reps for 7 out of the 8 rounds on squat but then only get four the last round that four becomes your score.

Post reps and weight used to comments! DON'T FORGET TO VOTE!