27.10.2009

WOD

WARM UP 5' AIRDYNE + 500mt ROW <25 s/m + 50 WALL BALL + 12 TIRE FLIP

MAX EFFORT LOWER BODY
Up to 1 Set of 3-5 reps max FRONT SQUAT
5 x 5 BAND RESISTED FRONT SQUAT (50% RM - 1 MINIBAND+1 MICROMINIBAND x side stretched @ max tension)
3 x 60mt HEAVY CHAINS BACKWARD RUN
3 x 6 STIFFLEG DEADLIFT (Thick bar)
ABS WORK: TOES TO BAR+ MEDBALL ROLLDOWN&UP+BANDIT LOOPS FORWARD EXTENSIONS 3 X 10 each  1' Rest btw


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