09/29/14

Main – WOD

Metcon (No Measure)

Five sets of:
Back Squat x 5 reps @ 75% 1RM
Rest 60 seconds
Single-Arm Dumbbell Row/KB Row x 10 reps 53/35#
Rest 60 seconds

Back Squat

Bent Over Row

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground.
115/75#

Metcon (No Measure)

5-30sec planks
Mobility

Posted in Workout of the day.