Tuesday 9.21.10

Sorry for the late post, guys. I was busy watching the Niners self destruct.

Metcon:
10-9-8-7-6-5-4-3-2-1 rep of Knees to Elbows and
20-18-16-14-12-10-8-6-4-2 reps of push ups

SWOD:
Tababta Row

WOD Tips:
Yes you read it right. Today we're doing the metcon first! knees to elbows reps only count if your knees touch your elbows. If you want to scale it up, touch your toes to the bar. If you need to scale them down, do hanging leg raises but bring your knees as high as possible on each rep. The push ups need to be plank position, full range of motion push ups. NO KNEES!!!! Use a box if you need a slight angle to get full range of motion. If you want to scale up, do ring push ups.

For the Skill WOD we will be training the rower for those doing Fight Gone Bad this weekend. this will be 8 rounds of :20 of work and :10 rest. Your score is total distance at the end of the 4:00 tabata round.

Post times and distances to the comments section! bc