Wednesday, October 16, 2013

Strength:

Weighted pull ups 

5x2

Bench press

5x3 @ 70%

Run the bridge for time.

OR

For time

Row 500m

40x Squats 

30xWall balls (20/14#)

20x Ring push-ups 

Run 400m 

40 box jumps (24/20")

30x Burpees 

20x Thrusters (75/55#)

Row 500m