Tuesday, January 8th, 2013

Skill:  50 Windshield Wipers (These are different from Floor wipers, watch the video.  Sorry it's shaky.).  Or, 35 total Windshield Wipers hanging horizontal from the pull up bar.

 

WOD:  "Annie" for time

50-40-30-20-10

Double Unders (Bring your own jump rope, if you have one.  Please do not tie knots in the Gym ropes!)

Abmat Sit Ups (don't cut the sit ups short; touch your shoulders to the ground, sit up and touch the ground IN FRONT of your toes to get full range of motion.  You're not trying to do crunches!)

REC:  5x7 Dumbbell or Banded Bent Over Flys  (This is an accessory move designed to build strength and increase circulation in the muscle groups used for rowing, pressing and pulling.)