11.10.12

12 Oct 12: STR + CF

STRENGTH:
ME: Back Squat 1 x 20 Reps
(This is one maximal set of 20 reps.)
Post load to comments. Recover 5:00 - 10:00 then perform CF Wod
CF  WOD:
3 Rounds For Time Of:
10 - Deadlifts (225/185)
Row 500m
Post time to comments.
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1 comment:

  1. Coach ChynnaOctober 12, 2012 at 9:09 AM

    Squadron Pt... 8 x 2 min tabata into
    Then sprint/buddy drag/firemans carry

    Rest ten min

    12 min AMRAP
    10 body weight deadlifts
    10 pull ups
    30 double unders
    -6 rnds

    ReplyDelete

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