warm up: row 500m, then 3 rounds of 5 back extentions, 5 kettle bell swings, 5 sit up
then
20min AMRAP
@ 50% body weight perform
5 deadlift
4 hang clean
3 push jerk
2 over head squat
1 400m run
Wednesday, December 9, 2009
Pic of the Day
warm up: row 500m, then 3 rounds of 5 back extentions, 5 kettle bell swings, 5 sit up
then
20min AMRAP
@ 50% body weight perform
5 deadlift
4 hang clean
3 push jerk
2 over head squat
1 400m run
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1 Shout out:
Uh, Colin... Didn't your mother tell you it wasn't polite to point?
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