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Wednesday, August 22, 2012

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Warm up: 4 minute row, easy pace for 30 seconds, sprint for 30 seconds 3 rounds 2 skin the cats 4 push ups 6 lunges WOD: bench press 5 x 5 3 rounds 15 hang power cleans 135/95 15 burpees Powerlifting: A. 20min to work up to a 1RM weighted pull up B. one attempt max reps strict pull ups C. 20min to work up to a 1RM front squat D. 3 x 10 glute-ham raises, rest 2 minutes between sets

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