Sunday, October 13, 2013

Monday, 10/14/2013

Warm up:  75 calorie row or ride
                  Then 3 rounds
                  -20 Air Squats
                  -10 Push Ups
                  -10 Ghd Sit Ups

Strength:  In WOD

WOD:  For Time:
             10-9-8-7-6-5-4-3-2-1
              -Dead lift 225#/155#
              -Toes to bar
              -Ball Slams 30#/15#or20#
Example 1st set will be 10 dead lift 10 toes to bar 10 ball slams then 9 dead lift 9 toes to bar 9 ball slams all the way down to 1 dead lift 1 toes to bar 1 ball slam.

Post time.

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