WOD and Foundations/Masters Class Thursday 12/19/13

The next class gathers on the bleachers to watch and cheer as the current class fights through a tough little 6 minute sprinter.



Strength/Skill
Four sets of:
*Bench Press OR Floor Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
*If you prefer to bench then you can share the 2 benches or makeshift one from the small boxes and do that instead of floor press



WOD
Five sets for max reps (of Ring Dips/Stationary Dips/Push-ups):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets