Thursday, November 8, 2012

Friday- November 9, 2012


Warm Up
100m run 
3x
then...
10 squats
10 pass throughs
5 back extensions
2x
1 minute hip ripper

WOD
1 minute wallballs
1 minute DB push press
1 minute sit ups
1 minute push ups
1 minute for max calories airdyne/row
3 rounds for reps

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1 comment:

  1. EmilyBNovember 9, 2012 at 9:51 PM

    I had to change it a bit...

    Thrusters 20Kg (44#)
    DB Push Press 10Kg (22#)
    sit-ups
    push-ups
    DU's

    total reps = 338

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