Monday, November 25, 2013

1.) FS/BS: 3/6 * 6 sets @ 90% of max FS, rest 60 sec between sets

2.)  Deadhang Chinups Weighted AHAP 3 reps x 5 sets, rest 60 sec between sets

3.) WOD for Time:

50 kb swings (1.5/1 pd)

Then:

15-10-5

Row for calories

HSPU

GHD sit-ups

Then:

50 kb swings (1.5/1 pd)