NOVEMBER 19, 2012

Warm up

5 air squats

10 kbs

5 burpees

2 rnds ( 5MINS)

STRENGTH 

BENCH PRESS

5X5 WORKING UP TO 5RM (15 MIN)

WOD

400 M RUN 

THEN

5 SQUAT CLEANS @ 75 %

10 PULL UPS

15 GHD

3RNDS

100 DBLS

5 POWER CLEANS @ 75%

10 ROLLING STAND UPS

15 HR PUSH UPS

3 RNDS

THEN

400 M RUN