09/01/2013

Warm up

Dynamic ROM

Skill

DODGEBALL!!!!!

Strength

Bench Press

8-6-4-2-2

Then max reps at 50% of set of 2

WOD

"Cinco 1" Lite

10 minutes to complete 3 Rounds

5 Dead Lift - 75% of 1 RM

5 pistols each legĀ (scale - high box step up)

then 50m Bear Crawl

rest 5 minutes

"Cinco 2" Lite

10 Minutes to completeĀ 3 rounds

5 HSPU (scale box or 15 HR push ups)

5 Muscle ups (scale 12 chest to bar)

Then 50m OH lunge with 45/25lb plate

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