9 March 2013 – WOD
Workout of the Day
A.
Three sets of:
Back Squat x 6-8 reps @ 32X0
Rest 90 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 21X1
Rest 90 seconds
B.
Three rounds for time of:
40 OH Walking Lunges (20/leg)
20 KB Swings
Run 400 Meters
2013 04 09
Part A – 225, 245, 265
Part B – 16:08 go rx’d or go home