12/16/2013

12/16/2013

WOD A:

1) 1 Mile buddy carry with med ball (20/14)

2) For Time:

15-12-9

Push Presses (60% of shoulder press)

Pull-ups

Sit-ups

 

WOD B:

Strength:

1) Back Squat 1X10 @60%, 1X8 @65%, 1X6 @70%, 1X6 @75%, 1X6 @ 80%

2) Front Squat 1X5 @60%, 1x5 @70%, 2x5 @75%

Cond:

1000m row then

5 rnds of

50' walking lunges with barbell in front rack

12 push presses then

1000m row

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