7-24-2012
Warm Up: Squat/Hip Prep
Strength: Back Squat (5-5-3-5-3-1+)
40%-50%-60%-75%-85%-95%
*Add 10 lb to previous max before calculating*
WOD: 3 Rounds: (for total reps)
3 min AMRAP
5 Thrusters (135/95)
25 Double Unders (50 singles)
rest 1 Minute
1 Minute of Max Effort Weighted Sit Ups (25/10)
**holding a 25 or 10lb plate to your chest on the sit-ups**
rest 1 minute
Group Times: 6,7,8,9 AM and 4,5,6 PM
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