WU: Stretch; drink water; plank for 1 min; practice box jumps;

WOD: “Tabata Something Else”

tabata protocol (20 secs on 10 secs off)  for 8 rds each of pull-up (row), Push-up, sit-up; squat for a total of 32 intervals.

Post score to comments

Finisher: planks for 1 min and hollow rock for 1 min

WU: Stretch out; adjust rings to your chest height; Go through full range of motions on push-ups; rows; and squats – 10x for 3 rds;

SKILL: Row and row mods

WOD: Do the hardest modification of each exercise you can-

10-9-8-7-6-5-4-3-2-1 of:

Row- Foot position will modifiy difficulty

Push-up- knees; toes; decline; HSPU

Sit-up- crunch; basic; abmat;

Squat- Full Range of motion; PVC OHS;

Post time and exercises to comments;

Post WOD: Lecture on health and fitness through CrossFit

____________________________________

31 Days to go in the nutrition challenge!

$0 in the pot