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11/11/2013

Tabata Squats
2 Minutes Rest
40 Push Press (1/4 Body Weight)
2 Minutes Rest
1 Set Total (from above) Tabata Squats
2 Minutes Rest
Max Effort Within 2 Minutes Push Press (1/4 Body Weight)

Iron club

Joint Prep

3×5 One Legged Box Squats (5R/5L)

WOD

4 Rounds

12 Burpees
50 Meter KB Rack Walk 53/35
Sprint 300 Meters (Make this a 150 Meters out and Back Run to your Bells)
50 Meter KB Rack Walk 53/35

Simple Sets

Strict Chins

1-2-1-2-1-2-1-2-1-2

Cool Down

3 Rounds 3 Inch Worms/4 Scorpion Stretches (2R/2L)

SupportWork/Duck Walk Intervals

10 Rounds 30 Second on 30 Second off max Duck Walk

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