Warm Up
3 Rounds
Samson Stretch
5 Overhead Squat w/ PVC
5 Ab Mat Situps
5 GHD Back Extensions
5 Ring Dips
5 Pull Ups
WOD
Friday Gone Bad
Bench Press 95lb/65lb
Box Jumps
Thrusters 18lb KB/5lb Plates
GHD Situps
KB Deadlifts 54lb/36lb
Do every exercise for THREE minutes straight... With a one minute break between exercises... Thank you to everybody for your hard work this week. Keep up with your score for each round. Lets work hard and finish the week out with a bang. Remember we will be open at 10 a.m. on Saturday for any of you that dare to come see what's in store...
3,2,1 GO.....
Fun work out. Put out and work hard until you puke! I did...
ReplyDeletederek