Friday, March 23, 2012

A WOD
3 rounds, for time:
15 push jerk (weight of choice)
25 Pullups
25 Wall ball shots (20lb/14lb)

B WOD
3 rounds, for time:
20 dumbbell swings
10 jumping pullups
15 wall ball shots

FEAT OF STRENGTH (Time and weather permitting):
Run 400 meters, for time.

STRENGTH (Optional/Independent):
BACK SQUAT

3 reps @ 70% of training max  (example 90 x 0.70=63 or 65lbs)

3 reps @ 80% of training max (example 90x 0.80 = 72 or 70lbs)
3 reps @ 90% of training max (example 90x 0.90 = 81 or 80lbs)