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10/7/14

6
Oct

10/7/14

Warm-up:

200m run then 3rds of:

45sec HS hold, 6 strict weighted chin-ups

Strength:

1a) Shoulder press 8×60%/65%/70%/75%

1b) Single arm DB/KB row x 6-8 each

WOD:

400m run

then 2rds:

15 KBS (53/35)

15 T2B

then

200m run

then 2rds:

15 KBS (53/35)

15 T2B

then

400m run