9/16/13 Monday

Performance

A1. Front Squat @ 20X1, 4-5 reps x 4 sets, 90 sec

A2. Strict wtd Pull-up Cluster, 1.1.1.1 x 4 sets, 90sec

B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 90sec rest

B2. Strict Ring Dips @ 30X0, AMRAP x 4 sets, 90 sec rest

C1. Weighted Side Bridges, 30 sec per side x 3 sets, 1 min (30 sec b/t sides)

C2. DB Forward Lunges, 10/leg x 3 sets, 1 min – alternate legs per rep

 

Competition

Wod will be posted at gym