Friday, Yannuary 24, 2014

Buy in: row/run/jump rope, 10 reps of pvc shoulder complex, turkish get ups, push ups, ghd situps, air squats, toes to bar, kb swings

For Poole: Bench press

2x5 50%

1x5 75%

1x3 80%

1x2 90+%

WoD: 3 rounds for time

Row 15 calories

15 KB swings 53/70

15 burpee pull ups

You must rest exactly 3 minutes between rounds.

Post slowest round to comments.

Mike AlleyComment