Monday 14 July 2014

Back Squat  (40 Min)
3 x 10 @75% of 1rm

= 3 x 10 @245#


WOD 1
4 Min AMRAP
10 Calories on the Airdyne
5 Hang power cleans @135
4 rounds + 4 calories


REST 6 MIN


5 Min AMRAP
7 DB  thrusters @40#
7 pullups
=4 rounds

REST 6 MIN


4 Min AMRAP
Weight DB Step-ups
(Left + Right =1)

=16 reps @40#