06/04/09

WARM UP
- Row 250m
Perform the movements below for 3 rounds:
- 20 Thursters using PVC pipe
- 20 Kettle Bell Swings (use slightly lower weight than normally used)
Concentrate on form over speed during warm up. Focus on your core when doing thrusters and KB swings. Warm up exercises are not timed. Loosen up, you are about to hit it hard........

WOD
"ANGIE"
For time:
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squat
We haven't done a named WOD in a bit. This is a tough one. Make sure you break it up. 

Also, scale as needed, "ANGIE Light" with 75 of everything or "Baby ANGIE" with 50 of everything. 

 It's another HOT day in the NW, so make sure you are hydrated. Drink lots of water, breath and ready, set, 3, 2, 1...GO!