Wed 11/21/12 WOD
HAPPY BIRTHDAY MACKENZIE!
A. 8 x 3 Bench Press (regular grip) @ 75% of 1RM, focus on bar speed quick three reps; rest 30 sec.
12 min AMRAP of:
5 Over the Box Jumps- 24/20
40 m Shuttle Run ( 4 x 10m)
15 Toes to Bar
15 HR Push-ups
A1. 3 x 15 DB Row- heavy; rest 30 sec.
A2. 3 x 15 Banded Sit-ups; rest 30 sec.
Wed (today)- regular schedule
Fri- Morning Only, open gym from 7-10am come in and get your post Turkey Burn.
Sat- Regular Schedule
Posted on: November 20, 2012admin