19 September 2014 – “Superman”

IMG_0008_1

Warm-up:  2 Rounds:  200 Meter Row, 20 Double Unders (60 Singles)

Strength/Skill:  Bench Press 3X5 at the Same Heavy Weight (add 5# from last time!)

WOD:

21-15-9

Backsquat (95/65)

Clapping Push-ups

Double Unders

~Rest 2 Minutes~

21-15-9

Frontsquat (95/65)

Supermans (Hold 3 Seconds each Superman)

Lateral Jumps over bar

 

Cool Down:  3X1:00 on/off Wall Sits

 

 

 

 

 

 

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