Saturday, December 1, 2012

CROSSFIT WOD

For Time:

20 Thrusters 95 lbs

25Wall Balls 20 lbs

30 Burpees

20 Pull-ups

25Push-ups

30 Air Squats

20 Evil Wheels

25 Kettlebell Swing (Russian)s 2 pood

30 Leg Lifts

Post total time.

**exercises must be done in the order above AND done in entirety before moving to next exercise

CORE

As many rounds as possible in 15 mins of:

10 Deadlifts 135/95 lbs

10 Wall Balls 20/14 lbs

Post total rounds.

BARBELL

Bench press:

5 sets of 5 reps