Monday 10-26-09
Warm-Up
3 rounds of 10 reps of
Samson Stretch once each round for 15-30 seconds
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
WOD
Using your 5 x 5 calculation sheet:
Deadlift 5-5-5-5-5
Optional Metcon
Juggle Bowling Pins on Fire x 10
Lunge and Twirl Razor Sharp Swords 60'
Manmakers on Crushed Glass x 10 #55/#35
3 Rounds for time
or
Run 1 mile for time
Row 1 mile for time
Post times to leader board.
Comments to Facebook
Warm-Up
3 rounds of 10 reps of
Samson Stretch once each round for 15-30 seconds
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
WOD
Using your 5 x 5 calculation sheet:
Deadlift 5-5-5-5-5
Optional Metcon
Juggle Bowling Pins on Fire x 10
Lunge and Twirl Razor Sharp Swords 60'
Manmakers on Crushed Glass x 10 #55/#35
3 Rounds for time
or
Run 1 mile for time
Row 1 mile for time
Post times to leader board.
Comments to Facebook
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