3/11/14 Tuesday
Performance
A1. DB Walking Lunges @1010; 20 steps x 3 sets, rest 60 sec
*Use the heaviest DBs you can handle while following the tempo!
A2. Side Plank Hold; 30-45sec/side x 3sets, rest 60 seconds
*Must be perfectly linear or you have to perform on knees
B. For time:
400-Meter Run
30 Front Squats (Heavy)
30 Burpees
400-Meter Run
*Challenge yourself by going as heavy as you can handle.
*The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.
Competition
Wod will be posted at gym