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11/26/2012

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Tuesday

Run Club, 630pm: Meet at Jefferson Playground and bring a watch!

Warm Up:

Row 500m
20 Banded Good Mornings
10 Roll Ups

Strength: Back Squat
Deloading week:
Using 90 percent of your 1 RM:
3x5 @ 50 %
Work on being explosive out of the bottom with good form.

WOD: 3 rounds
21 Wall Balls 20lb/14lb
100m Farmer's walk or Waiter's walk using 2 kettlebells or dumbells




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