Friday 09/07/12 WOD

Say hello to today’s best friend.  You’ll get to know it real well. Enjoy!

WOD

A. 12 x 1 @70% bar weight + band tension (add 10% from last week); rest 30 sec b/t sets
+
3 rounds for time of:
1 BB Complex- 6 reps each (deadlift, bb row, hang squat clean, front squat, push press, back squat)
20 HR Push-ups

Cash out
A1. 3 x 10 GHD weighted sit-up (parallel, press weight out at top); rest 30 sec
A2. 3 x 1 min front bridge on rings; rest 30 sec.

Posted on: September 6, 2012admin

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