Friday, November 13, 2009


Warm up: 5 jumping pull up, 5 sit up, 5 back ext, 10 air squat. 3 rounds

Str: 3x3 back squat. HUGE SHOUT OUT TO TONY DAY!

WOD Helen
3 round for time of:

run 400m
21 kbs
12 pull up

compare this to your time in september.

Have a good weekend. Heavy strength week next week... may the force be with you.

1 Shout out:

Unknown said...

13 minutes and 40 seconds with 45# db. I didn't look at the weight for the KBS in time. I'll try 55# to be as rx next time.

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