4/22/13

Alright so I slacked this morning and I apologize to all the 6 amers but I was tired. Not sure what you did this morning so if someone wants to comment and place your WOD on the blog that would be great. For those of you that weren't there you can choose to do the one they did (if someone posts or you can do the one that will follow.

Warm-up:
Bulldawg warm up
3 Rounds
5 pushups
10 situps
15 air squats

Also
10 lunges each leg w/twist
10 spiderman lunge
5 inch worms

Strength: Squat
You should have added 10 pounds to your 1 RM from the previous cycle and that will become your new working number.
Set 1 @ 65% 5 reps
Set 2 @ 75% 5 reps
Set 3 @ 85 % 5 + reps

WOD:
For Time
10 Wall Balls 20/14#

20 Pull-ups
10 Wall Balls 20/14#
20 Box Jumps 24″
10 Wall Balls 20/14#
20 Ring Dips
10 Wall Balls 20/14#
20 KBS 32/24kg
10 Wall Balls 20/14#

Have fun with it as always! Just a heads up I won't be there tomorrow as well since I will be traveling so get on Justin and make sure he is there.