Thursday, January 28, 2010

A nasty #1 drive thru combo

warm up: row or run 800m,  samson stretch, 10 air squat, 5 hand stand push up, 10 sit up, 10 back ext, 10 reps of anything you wanna do!  3 rounds of this warm up.

str: 3x3 back squat... last set amrap

wod 21-15-9 rep rounds of

squat cleans
pull ups

m:95/115 w: 55/75

20 Turkish get up per arm after wod.

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