20 Mar 2013

GVT: Every 90 seconds for 30 minutes
a: bench press - 10r @ 70 kg.
b: pendlay rows - 10r @ 65 kg.

Deadlift
Warm up: 5x70, 5x100, 5x120.
Work sets: 5r x 145 kg, 3r x 165 kg, 1r x 185 kg.
Bonus: 5r x 170 kg.

Team WOD w Gummi
For time complete, in total:
100 kcal airdyne
100 wall balls
100 kcal airdyne
100 wall balls

Time: 12:30.

Finisher w Gummi
Prowler ladder, you-go-I-go
2 x 10m @ prowler + 40 kg, 60 kg, 80 kg, 100 kg, 120 kg, 140 kg.

Time: 10:??

Quads are SMASHED now.