Sunday, September 30, 2012

Monday 1 October

Warm up:
Run 400 or row 500
10x Air squats
10x OHS with pas
10x Pass through
50ft Baby elephants
1 rope climb
Work on shoulder shoulder and hip mobility with bands. 

WOD:
Back Squats
4-4-4-4-4-4-4-4 @80% of 1rm

-Rest

12min AMRAP
5x Push press
10x HR push ups
15x GHD Situps OR K2E

RX) 95/65
B) 65/45
C) 45/30

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