WOD - MONDAY, DECEMBER 9TH 2013

READY FOR THE WEEK!

WARM-UP
400M RUN
1 LAP AROUND GYM WALKING LUNGES
20 AIR SQUATS
10 STRICT PULLUPS OR 10 RING ROWS (NO BANDS ALLOWED)
10 LIGHT KB SWINGS
10 MEDIUM KB SWINGS
10 HEAVY KB SWINGS

STRENGTH
BACK SQUATS 2X10 @96% OF 10RM (THIS IS GOING TO BE VERY HEAVY!)
THEN:
1X20 WALKING LUNGES @45% OF 1RM BACK SQUAT

WOD
5 ROUNDS
5 C2B PULLUPS
10 KB SWINGS (70/53)
15 WEIGHTED ABMAT SITUPS (45/25)

PERV SUNDAY RESULTS!