7/10/14 Friday

Performance

A. Walking DB Lunges; 20 steps x 4 sets, rest 60

*NOTE – If this is easy, you’re not working with heavy enough weights. Make each set very challenging.

B1. Sumo Stance Stiff legged Dl; 10 tough reps x 4 sets, rest 30

B2. Standing Band Crunches; 15 reps x 4 sets (Hold :30sec on the Last Rep of each set), rest 60-90sec

 

C. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:

200 Meter Row

10 Burpees

 

Competition

Wod will be posted at gym