Monday, March 18, 2013
BACK AT IT
Warm up: hip and ab/ad mob; 400 m run, 15 squat jacks, 10 ea transverse lunges, 10 ea sinble leg rdl, 15 back x, 15 hollow rocks
Skill Focus: Back Squat
Warm up and build accordingly—3 attempts for a 1 rm
Back squat 1. 1. 1
WOD:
8 goblet squat 90 – 100#/65-70# kb or db
200 m run
8 evil wheels
AMRAP in 12 min
Post bs 1 rm and # rds for score
Congratulations to Dave B and Brooke K: winners of the Look Good Naked Challenge 2013!
BACK AT IT
Warm up: hip and ab/ad mob; 400 m run, 15 squat jacks, 10 ea transverse lunges, 10 ea sinble leg rdl, 15 back x, 15 hollow rocks
Skill Focus: Back Squat
Warm up and build accordingly—3 attempts for a 1 rm
Back squat 1. 1. 1
WOD:
8 goblet squat 90 – 100#/65-70# kb or db
200 m run
8 evil wheels
AMRAP in 12 min
Post bs 1 rm and # rds for score
Congratulations to Dave B and Brooke K: winners of the Look Good Naked Challenge 2013!
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