April 24, 2013
CONGRATS TO JUSTIN & ANN VANDERCOOK ON THE BIRTH OF THEIR FIRST CHILD, WILLIAM LLOYD VANDERCOOK.
MOM, DAD AND BABY ARE HEALTHY AND DOING WELL.
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STRENGTH WOD:
Bench Press, 6-8 reps, Tempo 20×1
Rest 60 Seconds
Pull-Ups, Max Reps
or
Pull-Ups, 3-5 reps, Tempo 51×1
Rest 60 Secondds
–
CONDITIONING WOD:
For Time:
50/30 Push-Ups
200m Run
30 Heavy KB Swings
200m Run
50/30 Push-Ups
200m Run
30 KB Swings
200m Run
