04/22/11 WOD

 

WOD

3 Rounds for time of:

155 m Run

(50) 25 Push-ups/25 Ring Rows

155 m Run

50 Sit-ups

155 m Run

50 Lunges

155 m Run

50 Back Extensions

 

STRENGTH

1.  Dead lift- 5 sets of 3 reps; build to a 3RM.  Rest 2-3 min b/t heavy sets

2.  Reverse Hypers- 3 sets of 12 reps; 1 min rest b/t sets

 

Anyone that still has to complete the games workout 11.5, we will have limited time on Saturday because of the muscle-works clinic at noon.  Anyone is welcome to come in today to be judge if they don’t want to wait until Saturday.  We have had some good scores so far keep up the strong work.

 

04/21/11 WOD Results

 

Posted on: April 21, 2011admin

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