Monday

WOD
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Tim Masterpaul - Athlete of The Month November 2010
Tim was with with us for 1yr 8mo and recovered from a back injury
with much patience and dedication. Tim recently moved to San Francisco
shortly after completing graduate school. We miss you Tim!