FRIDAY OCT 16, 2015

STRENGTH

FRONT SQUATS

5 SETS X 3 REPS WITH 2 SEC HOLD AT BOTTOM

 

CONDITIONING WOD

FOR TIME( 20 TIME CAP)

70 CAL ROW

60 STRAIGHT LEG SIT UPS RX/A/I=TOUCH TOES

50 WALL BALLS RX=20/14 (10)  A=20/14 (9)  I=14/10 (10)

40KB SDHP RX=70/55 A=55/45 I=45/35

30 BURPEE BOX JUMP RX/A/I= 24/20