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14.04.28 Monday

27
Apr

14.04.28 Monday

kf

Strength:

Back Squat 75%x2r 80%x2r
85%x1r Heavy single

WOD:

Rx WOD:
21-15-9-15-21
Wallballs 20/14
15-12-9-6-3
Cleans 95/53

 

Comp WOD:
21-15-9-15-21
Wallballs 20/14 (M: 12ft/20# W10ft/20#)
15-12-9-6-3
Cleans 135/93

 

Optional:

Cond. 3 rounds NFT
3 Turkish GU (per arm)
10 Elevated Ring Push-ups
– 10 sec Plank hold at the top of rep (1, 5 and 10)