9/20/13 Friday

Performance

A1. Deadlift, 4-4-3-3-3, 90 sec

A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1.1 x 5 sets, 90 sec

B1. Russian KBS @ (same as last week), 13-16 reps x 4 sets, 90 sec

B2. Wtd Bar Dip Cluster @ 20X0, 1.1.1 x 4 sets, 90 sec

C. DB Forward Lunges @ 10X0, 12/leg x 3 sets, 1 min b/t legs (i.e. no alternating) –

D. Single Arm Farmers Walks, 30 seconds heavy x 5 sets per side, 30 sec b/t sides

Competition

wod will be posted at gym