Tuesday, January 29th, 2013

PC WOD

10 MINUTE CAPACITY TEST

FOR MAX REPS (OR CALORIES)

4 Minutes Rowing (for calories)

Rest 60 seconds

3 Minutes Pull Ups (for Reps)

rest 60 seconds

2 Minutes BW Back Squats ( for Reps)

Rest 60 seconds

1 Minute Shoulder to OH (95/65)

Total Score =

Calories

Pull Ups

Squats

Shoulders to OH

Total #

Cash Out- 3 Rounds of max effort dips (Ring or Box)