Sunday, December 13, 2009

early for monday

warm up: row 500m, 3 rounds of 20 pvc pass thru, 10 push up, 10 jumping pull up.

Str: 3x3 bench press 80%,85%, 90%??? amrap last set.
then 2 sets max reps of chin ups rest 2min btw sets
then 3x12 bent over row with barbell

WOD: 3 rounds
250m row
25 wall ball. if you cant do wall ball do thrusters.

0 Shout out:

Post a Comment