7/15/13 WOD


 

STRENGTH

A. 3 x 5 Back Squat- build to heaviest possible; rest as needed.

B. 3 x 5 Bench Press- build to heaviest possible; rest as needed.

* Add 5lbs to heaviest set from last week; if you can no longer add weight or can not complete 5 reps at the highest total, take 90% and work back up from that point next week.

CONDITIONING

Invictus

Every 6 min, for a total of 30 min (5 sets) complete the following for time of:

Row 500 m

25 Wall Ball- 20/15 (10’/9′)

CF GYMNASTICS- new times at 10am today and 5:15pm on Thursdays.

Posted on: July 14, 2013admin

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