DATE – Wednesday Sept 19th 2012
Warm-up/Mobility
WOD A) % based off 3RM- Back Squat- 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%
WOD B)
1)
12 min AMRAP
100 foot suitcase carry (2 x 35/25 LB plates)
ladder 3/3, 6/6, 9/9 etc
burpee box jumps – Kettlebell swings (32/24 KG’s)
50 foot weighted overhead walking lunge (55/35 LB plate)
2)
3 x 10 GHD sit ups
3 x 6 weighted GHD raises
