Friday, June 29, 2012
Fit Friday
Warm up: 400 m run, 10 lunges ea leg, 10 ring rows, 20 sit ups, 20 back ext
WOD
60 s db walking lunges (1 on L and 1 on R = 1 rep) ahap
45 s rest
60 s ring rows
45 s rest
60 s sit ups
45 s rest
4 rds
50 squats
40 swings 55#/35#
30 wall balls 20#/14#
20 burpees
10 ball slams
for time
Postal total # reps/time for score
Fit Friday
Warm up: 400 m run, 10 lunges ea leg, 10 ring rows, 20 sit ups, 20 back ext
WOD
60 s db walking lunges (1 on L and 1 on R = 1 rep) ahap
45 s rest
60 s ring rows
45 s rest
60 s sit ups
45 s rest
4 rds
50 squats
40 swings 55#/35#
30 wall balls 20#/14#
20 burpees
10 ball slams
for time
Postal total # reps/time for score
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