Friday, May 1, 2015

 In W.O.D.

STRENGTH & CONDITIONING

Strength

Bench Press
5 rep day
5x @ 45%; 5x @ 50%; 5x @ 60%
5x @ 70%; 5+ @ 80%

Conditioning

10-9-8-7-6-5-4-3-2-1
poor man’s bench
dumbbell row


BURN CLASSES

4 rounds of:
400 meter run
30 Slamballs
20 Plate Sit-ups
10 Burpees to plate

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