Thursday 7/7/11
Strength WOD
Front squat 5-5-5
Metcon WOD
8 Rounds
8 Russian kettlebell swings (70/53)
20 ft Farmer’s carry
8 Abmat situps
20 ft Farmer’s carry
Friday
WOD
Row 500 meters
50 Abmat sit-ups
45/35lbs. Shoulder press, 10 reps
Row 400 meters
40 Abmat sit-ups
45/35lbs. Shoulder press, 20 reps
Row 300 meters
30 Abmat sit-up
45/35lbs. Shoulder press, 30 reps
Row 200 meters
20 Abmat sit-ups
45/35lbs. Shoulder press, 40 reps
Row 100 meters
10 Abmat sit-ups
45/35lbs. Shoulder press, 50 reps
