9/18/13 Wednesday

Performance

10 minutes of work @ 75% effort:

50ft Bear Crawl

15 DL @ 95/65lb

15  Sit-ups

–5 min recovery

10 min @ 75%:

20 Walking Lunges

40 Double Unders (advanced athletes – 20 unbroken Double Unders x 2 sets)

–5 min recovery

10 min @ 75%:

10 OHS @ (65/45lb)

Airdyne 800m or Row 500m

 

Competition

Wod will be posted at gym