he is the wodkillah
Wednesday, November 16, 2011
warm up: 3 rounds
250m row
10 push ups
10 goblet squats @ 12kg
10 ring rows
strength: strict press 5-5-5+ (40%-50%-60%)
warm up 30x10
working sets 30x5, 40x5, 50x10 (+2 push press @ 50#)
wod: 800m run, 1 minute rest
2 minutes max burpees
400m run, 1 minute rest
2 minutes max burpees
200m run, 1 minute rest
2 minutes max burpees
burpees: 32 | 29 | 33
total time: 17:45
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