Monday 11/4/2013 WOD
Warm up
400 Meter row
3 sets of
10 Wall Balls
10 planks to push ups
10 pull ups
Dynamic Stretches
Strength/Skill
Back Squats
5-3-3-3-5
Training (Met-Con)
9 Min AMRAP
3 Front Squats
6 Chest to Bar Pull ups
250 Meter row
Men’s weight options
115-135-155-185
Womens weight options
65-80-95-115
Scale chest to bar with chin over bar
Use a band or double up # with ring rows
2013 11 03
2 front squats short of 4 rounds and very hungover, so all in all not bad
3 rds + 9 reps/125 m
135 lb front squat. I think cleaning for the squat was the hardest part of the WOD.
waking up was hardest part for me!!!
Just wait until the kids come; little f’er was up at 4:15.