3/11/14 Tuesday

Performance

A1. DB Walking Lunges @1010; 20 steps x 3 sets, rest 60 sec

*Use the heaviest DBs you can handle while following the tempo!

A2. Side Plank Hold; 30-45sec/side x 3sets, 
rest 60 seconds

*Must be perfectly linear or you have to perform on knees

 

B. 
For time:

400-Meter Run

30 Front Squats (Heavy)

30 Burpees

400-Meter Run

*Challenge yourself by going as heavy as you can handle.

*The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

 

Competition

Wod will be posted at gym