3/07/14

A. Ankle mobility – 5 min B. Back Squat @3011, 5-7 reps, 5 sets, rest 60-90 secs C. Circuit – 40 seconds of work at each station, 20 seconds rest/transition – Row – Wall balls – Sit ups – DB floor press – Heavy sled drag – Ring rows – Weighted lunge x 2-3 rounds…

1/07/14

A. Romanian DL @3011, 8-12 reps x 4, rest 60-90 sec B. 2 player WOD, 10min cap Assault bike calories, each person must do 40-30-20-10 (M)/35-25-15-5 (F) Only one person working at a time. C. 15-12-9-6-3 Wall ball KB Swing (24kg/16kg) Burpees D. Side plank. Side plank. FLR. Rest 30:30:30:30 x 2