01/28/11 WOD

You all knew Tony was weird but I bet you didn’t know he had a brother named Toneford.

 

WOD

4 Rounds for time of:

50′ OH Walking Lunge- 45m/25w

21 Burpees

310 Meter Run

 

MOBILITY WOD– 01/25/11 post

 

OPTIONAL STRENGTH CYCLE 1

Week 3

Day 1

1.  Front Squat- 45/4, 55/4, 60/3, 62/3, 65/2, 65/2

2.  Bench Press- 55/6, 65/5, 72/5, 77/4, 80/3, 80/3

3.  Static Ring Holds- 3 x 45 sec.

superset w/

4.  GHD Sit-ups 3 x 20

Posted on: January 27, 2011admin

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