Sunday, September 14, 2014

Monday, 9/15/2014

Warm up: Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  Part 1: For time
             20-15-10-5
             -Ball Slams 40#/30#
             -Push Press 95#/55#
             -GHD Sit ups
             Rest 5 minutes
             Part 2:
             4 Rounds each for time
             -Sprint 100m
             Rest 2 minutes between efforts.

Post Bench weight, time for part 1 and times for each sprint.

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