Thursday, March 6, 2014

Hope everyone is ready for 14.2!!! 
We'll find out tonight at 8:00 p.m.
Arm/Leg Swings
2 Rounds of:
10-50 DU's or SU's
10 Push-ups
15 Ab-mat Sit-ups
20 Walking Lunges

MOD (20:00 Cap)
Front Squats
2x3 @ 80%, 1x3 @ 85%, 1x2 @ 90%, 1x3 @ 85%

1x2 @ 85%, 1x2, 90%, 1x1 @ 95%, 2x1 @ 90%

WOD
Conditioning
4x max reps of KB Swings 53/35# in :40 seconds, rest :20
Rest 1:00, then:
4x max reps of HR Push-ups in :40 seconds, rest :20
Rest 1:00, then:
4x max reps of Air Squats in :40 seconds, rest :20
Rest 1:00, then:
4x max calories on Rower in :40 seconds, rest :20

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