Wed 11/21/12 WOD

HAPPY BIRTHDAY MACKENZIE!

STRENGTH

A.  8 x 3 Bench Press (regular grip) @ 75% of 1RM, focus on bar speed quick three reps; rest 30 sec.

CONDITIONING

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

 

ACCESSORIES

A1.  3 x 15 DB Row- heavy; rest 30 sec.

A2.  3 x 15 Banded Sit-ups; rest 30 sec.

 

SCHEDULE

Wed (today)- regular schedule

Thurs- OFF

Fri- Morning Only, open gym from 7-10am come in and get your post Turkey Burn.

Sat- Regular Schedule

 

Posted on: November 20, 2012admin

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