7.7.7.7.7.14

Wednesday, December 7, 2011

warm up: 3 rounds

250m row

10 ghd sit ups

10 wallball cleans

strength: press 5-3-1 (75%-85%-95%)

warm up 30x10, 45x10

working sets 65x5, 72.5x1xf :(, 70x1

wod: 7 rounds

7 front squats @ 65#

7 ring rows

7 hspu

7:14