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JULY 2010

07/29/2010 CHARLIE FOXTROT CF Spartanburg Workout of the Day (WOD) - THURSDAY: 1 Rope Climb 5 Box Jump Overs (M-24"/F-20") 10 Slam Balls (M-15#/F-12#) 15 Back Extensions 20 Toes-2-Bar Max Handstand Push Ups (Each rep = 20 seconds off final time) ***Work your way up the ladder. It looks like this: 1 Rope Climb, 1 Rope Climb, 5 Box Jump Overs, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 20 Toes-2-Bar, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 20 Toes-2-Bar, Max HSPU. Time = Final Time - (# of HSPU x 20 Seconds). HSPUs must be consecutive...** St

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