111107

Monday

LSU 9, Alabama 6
POST WORKOUT WOD for KIM and LEIGHTON 100 burpees for time. 
Bradley and Emily challenged the loser of the LSU/BAMA game to 100 burpees in the other teams uniform. Congratulations Brad and Emily. You get to witness pain.


Warm Up:
250m Row
3 Rounds
10 High Box Jumps
10 Heavy Wallballs
10 Hand Release Pushups
Then: 200m Sprint (100m easy, 100m sprint)

Strength: Strict, weighted or L-Pullups
Do 3 sets of 7 to 10 pullups, Add bands or weight as necessary. Try doing one more rep than last week.

WOD: 16 minutes
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals.