Day: December 16, 2011

At Survival Fitness.

Warm-up
100 V-ups for time
Every other minute is a 1:00 plank, so only doing V-ups for a minute at a time.
Once completed, do various other warm-up exercises on the minute until 15:00 on the clock or everyone is done. Examples are 40 jumping jacks, 10 push-ups, etc.

WOD
100 Front squats for time (40# DBs)
Every minute on the minute, do 5 burpees before any squats.
Rest during any minute, but never rest for 2 minutes in a row.
Alternating work and rest minutes works really well for this WOD.

I completed the v-ups in 8:33 and the WOD in 27:44.