Sunday 1/18/15..... Renegade Rows, ball slams, weighted sit ups
Warm up: Farmer Walk - 100 meters SWOD: Back squats - 10x3 Conditioning WOD: 21-18-15-12-9-6-3 Renegade Row Ball slam Weighted sit ups * 25 Dubs after even rounds 200 meter run after odd rounds
Su - 135# to 115# for deeper squat, metcon=30:36
ReplyDeleteMo - 85# squat = 30:50
good old fashion metcon :)