Friday, August 9
  • Strength:

    Back Squat .
    4×7 @75%.
    WOD:
    3 minute clock.
    400m run,
    amrap wall ball shots (20/14).
    Rest 1 min.
    3 minute clock.
    400m row,
    amrap overhead squat (95/65).
    Rest 1 min.
    2 minute clock.
    300m run,
    amrap wall ball shots.
    Rest 1 minute.
    2 minute clock.
    300m row,
    amrap overhead squat.
    Rest 1 min.
    max effort 800m run for time.

    August 8th, 2013 | Derek | No Comments |

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