December 13, 2012

COACH doing his thing.  

RESPECT!

–

STRENGTH WOD:

Three Sets:

6-8 Back Squats @ 30X0

(Rest 60 seconds)

8-10 Bent Over Dumbbell Rows

(Rest 60 seconds)

45 -60 sec. Plank Hold

(Rest 60 seconds)

–

CONDITIONING WOD:

3 rounds for reps

(1 minute at each station):

Thrusters (#95/65)

Row (calories)

Abmat Sit-ups

(1 minute rest between rounds)