29 August 2013

Warm Up

400m row

20 front squats

20 pull ups

20 push ups

20 alternating squats

20 med ball cleans

 samson stretch

Strength

Deadlift

5 sets of 3

WOD

Max tire flips in 1 min, rest 1 min, 

max clapping push ups in 1 min, rest 1 min, 

max muscle ups in 1 min, rest 1 min, 

max box jumps in 1 min, rest 1 min, 

max shoulder taps (handstand) in 1 min, rest 1 min, 

max pistols in 1 min