29.09.2009

WOD

WARM UP ROW 500mt @ easy pace 20r/m + 5' AIRDYNE  + FRONT SLED RAG

MAX EFFORT UPPER BODY
DEADLIFT 2x20 @50% 1RM 
LOCKOUT WORK: DEADLIFT FROM BLOCKS + CHAINS WORK UP TO 1 RM

ADD ON STABILITY 3x8-12 DOUBLE ROPE OH PRESS ON SWISS BALL (ROPE 2x40mm)

FINISH ON XPLOSIVENESS 40mt HEAVY CHAINS (100Kg) BACKWARD RUN + 10 BAND RESISTED BOX JUMP SQUAT 3 Rounds Rest 1'    



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