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Wednesday, September 26, 2012

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Warm up: 400m run 3 rounds 6 air squats 12 abmat sit ups 6 jumping lunges WOD: 21 back squat 225/155 42 GHD sit ups 15 back squats 225/155 30 GHD sit ups 9 back squats 225/155 18 GHD sit ups WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov] Powerlifting: A. 1 RM high bar back squat B. 1 RM weighted pull up C. max strict pull ups D. 3 x 10 glute-ham raises, rest 2 minutes

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