WOD

120828 – Tabata Circuits

4 Intervals as follows: Interval Rowing activity, 5 minutes Tabata activity, 4 minutes #1 Warm-up with technique focus, 50 to 70% intensity Squats #2 Steady-state aerobic rowing at 75 to 85% Pull-ups #3 30 sec. light rowing, 4 min. Tabata, 30 sec. light rowing Sit-ups

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120825 – Team “Helen”

20 min AMRAP of: 400m Run KB Swings (55/35) Pull-ups ***One person at each station and everyone rotates when the runner finishs the 400m run.  Score is the teams combined total of KB Swings and Pull-ups.***

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