Thursday, July 8th

2010 FIFA World Cup™: Semi-finals

Germany 0 : 1 Spain - Highlights Uruguay 2 : 3 Netherlands - Highlights Upcoming matches - Match for third place: Uruguay vs. Germany - Jul 10 2:30pm (ET) on ABC Final: Netherlands vs. Spain - Jul 11 2:30pm (ET) on ABC FIFA.com - Schedule - Standings - United States Overview

Warm-Up:
Row 500 meters
20 OH Plate Circles (10 each direction)
2o PVC bent over rows
20 Mountain Climbers
(2 Rounds)

Sport: Tabata Push-ups
8 Rounds of 20 seconds of work and 10 seconds of rest

WOD:
9-7-5-3-1

Shoulder Press
Push Press
Tricep Extensions with Dumbbells

Rest at least 2 minutes between each set. Progress to higher weight each set to a 1RM.