9/27/13 Friday

Performance

A1. Deadlift @ 20X1, 2-2-2-2-2, 90sec rest

A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1 x 5 sets, 90 sec Rest

B1. KBS (all the way overhead), 7-10 reps x 4 sets, 60 sec

B2. Wtd Bar Dip Cluster @ 20X0, 1.1 x 4 sets, 60 sec

C. Front Rack KB Walking lunges @ 20X0, 6-8/leg x 3 sets, 90 sec – 2min rest

D. Side Bridges, 90 sec per side x 1 set per side, rest as needed b/t sides

 

Competition

Wod will be posted at gym