Friday The 13th, 2010

Deload Week Starts: Strength WODs will be light, let your muscles rest!


Warm-Up:
3 Rounds:
3 Pull-ups
6 Push-ups
9 Squats

Dynamic Warm-up

WODs:

Strength:
Press: 45% x 5, 55% x 5, 65% x 5
Practice Olympic Lifts (light weight)

MetCon: 
For Time:
Run 400m
21, 15, 9:
Squats 45#
Ring Push-ups
Pull-ups
Run 400m-at the end
*Can you do it under 5 mins?

Endurance:
Run or Row: 30s on, 20s off, 8 rounds

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