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Friday, 17 August, 2012

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Warm up: 200m run 10 push ups 200m run 10 air squats 200m run 10 sit ups review rowing technique WOD: 500m row x 4 rest 5 minutes between efforts Powerlifting: A. In 20 minutes, find a 1RM high bar back squat B. In 20 minutes, find a 1RM bench press C1. reverse hypers 3 X 10, rest 30 second C2. evil wheels 3 x 10, rest 30 seconds

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