6/6/2014 Friday

Performance

A1. Back Squat; 5 reps x 4 sets, rest 90 sec

A2. Dips @ 20×1; 5 reps x 4 sets, rest 90 sec

*Use weight on Dips if you can manage more then 5 reps

+

For max reps:

4 minutes max wall balls (20/14)

Rest 1 minute

3 minutes max burpees

Rest 1 minute

2 minutes max distance row

 

*Post max reps WB’s, Burpees, and Calories on Rower

*If there are more people in class than there are rowers, we will do a 3 minute staggered start:

Group #1- 0-4/4-5/5-8/8-9/9-11

Group #2- 3-7/7-8/8-11/11-12/12-14

 

Competition

Wod will be posted at gym