11-05-2013

Warm up

Row for 3 minutes

PVC pass through

3 Rounds of:

15 Push Up

10 Sec. hold from the pull up bar

Strength

Bench

Males: 75x5, 85x5, 95x5, 115x5, 125x5, 135x5, 145x5, 165x5, 175x5, 185x5, 195x5, 205x5, 215x5, 225x5, 235x5, 245x5

Females: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5, 105x5, 115x5, 125x5, 135x5, 145x5, 155x5

Select any 5 sequential sets of 5 reps. If the 5th set is not completed, repeat the first set twice. DO NOT MISS/GRIND REPS

Bent Over Row

45% of DL 4x8

WOD

500m Row

Then

21-15-9

Wall Ball

C2B Pull-up

15 min cap

Mobility

Walk 200m -jog 200m - walks 200m - run 200m

Foam Roll Problem areas

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