Friday 20120928

Warm up: Basic (jumprope)
WOD: "K.T."
Row 800m
-50 push ups, abmat sit ups, and air squats
Run 400m
- 40 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 30 push ups, abmat sit ups, and air squats
Run 400m
- 20 push up jacks, sprinter sit ups, and split jump lunges
Run 800m
- 10 push ups, abmat sit ups, and air squats