WODs

Previous WOD's

  • Wednesday
  • A. Strength
  • Bench Press: 1 set x Max reps @ 80% or add 5lbs from last week.
  • B. Strength
  • Strict Pull-ups: 5 sets x 6-8/3-5 reps, rest 2 min
  • C. Met-con (Time)
  • 3 rds for time:
  • 400 M Run
  • 21 Burpees
  • *15 min time cap.
Posted on: July 30, 2014

Previous WODs

  • Wednesday
  • A. Strength
  • Bench Press: 3 sets x 6 reps, add 0-5 lbs
  • B. Strength
  • Ring Rows: 5 x 8-10/4-8 reps, rest 2 min
  • C. Met-con (Time)
  • 3 rds for time:
  • 400 M Run
  • 15 Burpees
Posted on: July 30, 2014

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