4/21/14 Monday

Performance

A. Box Squats @ 21×1; 6-8 reps x 4 sets, Rest 90 sec b/w sets

B. Heavy Dogsled Pushes; 4 sets for 25 yards, rest 90–180 seconds

*See below for directions on how to use Dogsled

* Load up the sled with a significant amount of weight and then push

 

C. 
For time:

Row 20 Calories

30 Burpees

30 Toes to Bar

30 Walking Lunges with 45/25 lb. Plate Overhead

 

Competition

Wod will be posted at gym