21-NOV-14

A.

Group Joint Warm Up

-3 Rds NFT

8 Pressing OHS

:30 Plank hold

400m Row

 

B.

Strength:

OHS 15 min to build up to 1RM

 

C.

WOD: 3 Rds

30 Sec L-Sit (if you fall, stop counting)

21 Sit Ups

12 OHS 135/95#

 

D.

Cool Down:

3 min row

Min 1 @ 24 s/m

Min 2 @ 21 s/m

Min 3 @ 18 s/m

10 Perfect Wall Squats

 

Comments are closed.