10/18/13 – Friday

Written by Joey Tudela. Posted in Fitness

ha..ha..ha

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

“Cindy” with pass throughs

5 Pull-ups
10 Push ups
15 Air squats
10 PVC Pass throughs

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds

B.
Six sets for max reps of:
75/55 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump Overs x 30 seconds
Rest 30 seconds

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Comments (1)

  • Jon Teregeyo

    |

    A.
    13, 11, 9

    B.
    97 reps

    Reply

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