Friday, October 23, 2009

Space Monkey

click here

Run 400m, then barbell complex do 6 reps of each:

Dead lift, bent over row, hang power clean, front squat, push press, 15 kbs

do the complex three times, moving up in weight in this format: 65, 75, 95.

Str: Back Squat 3x5

WOD: Home Coming

So I know that most of you will be celebrating this weekend... and by celebrating you all know what i mean: beer, food, mixed drinks, food, beer, etc... So this WOD is getting you ready for that.

run 400
10 kettle bell swings
10 double unders
10 pull ups
row 500
20 kettle bell swings
20 double unders
20 knee 2 elbow
run 400
30 kettle bell swings
30 double unders
30 box jumps

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