Warmin' Up Hammer Shoulders' Work Around the World
Lookin' in your eyes.... Fat Bar Squat Swing...
Lung Force Sprint..

17.11.2009

WOD

WARM UP 2000mt ROW  (first 1000mt @ easy pace, last 1000mt <1'50")
10'  HAMMER (5Kg) SHOULDER WORK
5x5 FAT BAR SQUAT @ 80% 1RM
20 KB SWING @32Kg + 20mt LUNGFORCE SPRINT @150Kg  x 5 Rounds 30" Rest btw
5 x FAT BAR D/L @ 80% 1RM + 5 x TIRE FLIP @ 90Kg x 10 Rounds 1' Rest btw
BANDIT LOOPS DIP 4x5-8


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