Sunday, November 21, 2010

Mon. 11-22-2010 WOD:

Warm Up:

Shoulder Stretches


Front Squats




Complete 4 Rounds

10 Back Squats 65%

100m Row SPRINT!

10 Plyo Lunges each leg

Run to 41 & back

10 Squat Jumps

***REST 1 to 2 Minutes between rounds***

Ridge WOD:

Strength: Work to 1RM Bench Press

Stamina: 5 Rounds (Not for Time)

3x 85% 1RM Bench Press

10x Burpee Pull Ups

Row 250 m.

WOD: for time…

21x – 15x – 9x

Deadlift 225#

Ring Push Ups

Ring Dips

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