Thursday, December 3, 2015

Friday, 12/4/2015

Warm up:  Dynamic

Strength:  BACK SQUAT 6 x 5
                BENCH PRESS 6 x 5
                Start the clock:  At 0:00 complete 1st set of 5 Back Squats.  At 2:00 Complete 1st set of 5 Bench Press.  Continue alternating sets every 2 minutes for 24 minutes.

WOD:  2 rounds for time:
              -Row 500m
              -50 Push ups

Post weight for Bench and Squat and time for WOD.

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