Monday, 4 FEBRUARY 2013

Hey Ladies, this whole week will be a "blast from the past week" meaning that we will redo the WODs from the week of 10 - 14 SEPT 2012 in order to see how much you have improved!!  Hopefully you've either gotten faster (i.e. quicker time or more rounds), stronger (i.e. more weight used), or BOTH!!!  Even if you were not park of the awesome Dragon Park crew back in September still do the WODs and post your scores to comments!  Posting your results helps give you a benchmark from which to compare in the future!!

WOD:

21-15-9 reps of:
Push-ups (get that full range of motion - touch your chest to the ground!; scaling = knee push-ups)
Front squat (favorite weighted object; scaling = air squat)
Weighted sit-up (weighted object stays on your chest underneath your chin; scaling = standard sit-up)
Double-unders (substitute: 3:1 single unders or 1:1 tuck jumps)

NOTE:  You will do 21 reps of each of the 4 exercises, then do 15 reps of each, and end with 9 of each.

COMPARE TO: 10 SEPT 2012

Post time and weight used to comments.