Sunday, December 1, 2013

WOD - MONDAY, DECEMBER 2ND 2013



ALICIA LEFT HER BAR OUT UHHHHH OH!

ALICIA WELCOME TO THE DBAG LIST!!!!!


WARM-UP
500M ROW
10 BACK SQUATS (BAR)
* EVERYONE SPEND 3-5 ON THE WALL WORKING ON HSPU TECHNIQUE*

STRENGTH
3X10@93% OF 10RM BACK SQUAT
THEN 1X20 WALKING LUNGES AT 40% OF 1RM BACK SQUAT

WOD
1K ROW
50 HSPU
800M RUN

RESULTS FROM PERV SUNDAY!





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