9/23/13

Performance

A1. Front Squat @ 20X1, 2-2-1-1-1, rest 20 sec

A2. Kipping Pull-up,  10-15 x 5 sets, rest 2-2:30min

B1. Romanian Deadlift @ 20X0, 6-8reps x 4 sets, 90 sec rest – If form is tight then increase in load per set with last set going to failure

B2. CGBP @ 20X0, AMRAP @ (pick a load that you can get for 8-10 reps on first set) x 4 sets, 90 sec

C. Single Arm DB Walking Lunges, 5/leg x 8 sets, 1 min – alternate arms each set – go heavy!

 

Competition

Wod will be posted at gym